Upset you missed the Winter Challenge this year? Don’t be – You get to train with the reigning Men’s champ Rocky “Easy Day” Warden each and every week.
CROSSFIT
“The Filthy 50″
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
CROSSFIT LITE
20 pieces of Angie
20 rounds of:
5 pullups
5 pushups
5 situps
5 squats
COMPETITOR
Yoke Walk 15 minutes to work up to max effort
Then..
Deadlift 5-5-5-5-5
SKILL
4 Rounds
3 Minutes Work/2 Minutes Rest
3 Power Snatches
3 Overhead Squats
20 Double Unders
