Sunday, November 27
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-559991f8-7fff-1699-f987-23f287c40a44">AMRAP X 7</span></p><p dir="ltr"><span id="docs-internal-guid-559991f8-7fff-1699-f987-23f287c40a44">10 Step-ups</span></p><p dir="ltr"><span id="docs-internal-guid-559991f8-7fff-1699-f987-23f287c40a44">10 KB DL</span></p><p dir="ltr"><span id="docs-internal-guid-559991f8-7fff-1699-f987-23f287c40a44">10 Samson Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-559991f8-7fff-1699-f987-23f287c40a44">8 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-559991f8-7fff-1699-f987-23f287c40a44">5 Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-559991f8-7fff-1699-f987-23f287c40a44">30 Single Unders</span></p>
Metcon
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
<p><span id="docs-internal-guid-5428a709-7fff-dbe5-5713-c24d3a7ee8f4">(Last seen 6/27/22)</span></p>
Cooldown
<p><span id="docs-internal-guid-6d34cc43-7fff-0433-a06b-723efd4d3677">1 mins alternating between cobra stretch and childs pose.</span></p>