Molon Labe CrossFit

Skill/Stamina: TABATA Jump rope

8 X 20:10

Singles or Double unders

Happy 50th Birthday Jim Juskiw

“FILTHY 50”
For Time
-50 Box Jumps (24/20 in)
-50 Jumping Pull-Ups
-50 Kettlebell Swings (1/.75 pood)
-50 Walking Lunges
-50 Knees-to-Elbows
-50 Push Press (45/35 lbs)
-50 Back Extensions
-50 Wall Balls (20/14 lbs)
-50 Burpees
-50 Double-Unders

*30 Minute time cap for everyone except Jim.

MURPH Prep WOD:

10 pull-up

12 push-ups

13 squats

12 pull-ups

14 push-ups

16 squats

13 pull-up

16 push-ups

19 squats

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