Warm Up

Perform 16, 12, and 8 reps of:

Air Squats

Sumo Deadlift High Pulls

Butterfly Sit Ups

Double Floor Press

-Use a light to moderate load for weightlifting movements.

Work Capacity

“Frantic Fifties” [This is our adaptation of CrossFit WOD "Filthy Fifty"]

[50] Elevated Sumo Squat Jumps [16kg/10kg, 2x6" boxes]

[50] Renegade Rows [2x12kg/2x8kg]

[50] Overhead Sumo Deadlift High Pulls [20kg/12kg]

[50] Step Ups [24"/18"]

[50] Jackknife Sit Ups

[50] Double Bottoms Up Push Ups

[50] Double 1 Leg Deadlifts [2x12kg/2x8kg]

[50] Air Bells [16kg/10kg]

[50] Deck Squats

[50] Lateral KB Jumps

-Scale loads, reps, and modify movements if required.

Previous Scores [12/6/10]

Misty [40's]
15lbs, 2x12lbs, 12″ – 29:09

CB
15lbs, 2x12lbs, 14″ – 28:29

Anne
15lbs, 2x12lbs, 14″ – 31:16

Dianna
15lbs, 2x12lbs, 14″ – 31:18

Tracy
15lbs, 2x12lbs, 18″ – 20:57

Ross
As prescibed – 24:39

-Post comments, loads, and times…

[above] Ali showing good form on handstand push ups

[below] Jonathan flying high on lateral over the box jumps.