For Time:
50 Double-Unders
50 Burpees
50 Wall Balls (20#/14#)
50 Back Extensions (Sub: Good Morning 45#/33#)
50 Push Press (45#/33#)
50 Knees to Elbows
50 Walking Lunges
50 Kettlebell Swings (35#/26#)
50 Jumping Pull-ups
50 Box Jumps (24″/20″)
* Scale to “Reverse Dirty 30” – 30 reps each
Results
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Even backwards it’s still filthy. Ten exercises of fifty reps each with practically no load is some rough conditioning work. This is a reversed version of the classic CrossFit “chipper” that we don’t do very often (maybe once a year) but this combination does slow it down a bit by starting with the burpees and wall balls early. Either way is misery.
How to: GHD Sit-up with Chris Spealler – video [ipod] [mov] [720 HD] [1080 HD]
Ashley Nugentsdottir (2 RFT of 10 reps each) vs. Coach Jeremy (reverse Dirty 30):
