50 Double Unders
50 Wall Balls (20#/14#)
50 Back Extensions (Sub Barbell Good Morning 45#/33#)
50 Push Press (45#/33#)
50 Walking Lunges
50 Kettlebell Swings (35#/26#)
50 Jumping Pull-ups
50 Box Jumps (24″/20″)
* Sub Barbell Good Morning (45/35) for Back Ext.
* Use one box for JPU and BJ. Measure JPU from top of reach standing on box to middle of forearm with pull-up bar. RX ROM is extended arms at bottom of JPU (w/bent knees) to chin over bar.
The Filthy Fifty is a classic CrossFit benchmark. The Reverse Filthy Fifty flips the order and is equally as brutal.
Happy Birthday Coach Michelle! She loved this workout in her honor. Here’s her reaction to me programming her birthday WOD.