WOD

Dirty 30

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

400 meter run

:30 per side pigeon pose

:30 per side banded shoulder stretch

:30 per side ankle stretch

:45 child’s pose

Complete 5 of each movement

Metcon (Time)

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (70/53)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wallballs (30/20)

30 Bar Facing Burpees

30 Double Unders

Extra!

Work on handstand walk or hspu time permitting

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