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June 15, 2011

“Filthy Fifty”

For time:
50 Box jump, 24/18 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16/12 kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/25 pounds
50 Back extensions
50 Wall ball shots, 20/10 pound ball
50 Burpees
50 Double unders

Many athletes will need to scale the WOD to the “Fabulous 40” or “Dirty 30”.

…Andy placed 3rd in the 5th race of the LACC Series (off road dirt bike race)!!!

CrossFit for Performance: Part 1” with Chip Pugh and Rich Froning Jr., CrossFit Journal preview video [wmv] [mov]

CrossFit Endurance: Multi-Sport Programming” with John McBrien, CrossFit Journal preview video [wmv] [mov]

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