Newberg Crossfit

workout
of the day

Welcome to newberg crosfit Workout of the day

Monday, March 18th

Class WODS

MetCon

A) Filthy Fifty
For Time...
50 box jumps 20/24"
50 jumping pull-ups
50 kettle bell swings 35/55
50 walking lunges
50 knees-to-elbows
50 push press 35/45#
50 back extensions
50 wall balls 14/50#
50 burpees
50 DU's

25 min Time Cap

Notes:
scale box jumps to step-ups EVERYONE does jumping pull-ups. Even advanced athletes knees to elbows are scaled to hanging knee raises wall balls to air squats

Olympic Lifting

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