Crossfit Kingdom of Miami

The “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings 50 steps Walking Lunges 50 Knees to elbows 50 Push press,  M65   W45 50 Supermans, 3 second hold 50 Wall ball shots,   M20   W15 50 Burpees 50 Double unders Patty and Carlos show some great [...]

Warm Up: 3 rounds of 50 Double unders (or 200 singles), 10 Burpees, Crab walk across the gym and back Today’s WOD: Back Squat 3-3-3-3-3