Dirty Thirty

26.2 CrossFit – CrossFit

**“If you aim at nothing, don’t worry… we’ll hit it.”**

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Dirty 30 (Time)

30 Box jumps, 24″

30 Jumping pull-ups

30 Kettlebell swings, 1 pood

30 steps Walking Lunge

30 Knees to elbows

30 Push press, 45#

30 Back extensions

30 Wall ball shots, 20#

30 Burpees

30 Double unders

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