CONDITIONING

CrossFit Benchmark WOD “Dirty Thirty” (edit)
“Double Dipped”
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (16/12 kg)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders
-Rest 1:00-
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*Optional 30min time cap if you wish to complete the accessory piece.

OPTIONAL ACCESSORY

2 Rounds
15 GHD’s
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Strict Toes to Bar
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Oblique twists with medball (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)