CrossFit 305 Miami Trainer's Blog

FRIDAY
Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Peter-29:34
Dan-31:20
Joseph-39:58
Randy-43:06



SATURDAY


.56 mile
4 reps, 3 minute rest periods
2:58
2:57
2:59
2:54

BURN. Legs dead from filthy fifty yesterday

SUNDAY
Crossfit Cindy...
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Dan-18
Joseph-17
Randy-14
Tina-13 (knee pushes/ring rows)
Dom-9 (jumping pull ups after round three)