Posts tagged Dirty 30
Tuesday September 17, 2019

WOD

Attention: CFSS 8 Year Anniversary Party this Saturday at Brickside Food & Drink!

L1:

For time:

30 Calorie Row

30 Burpee Sprawls

30 DB Snatches (total)

30 Sit Ups

30 Kettlebell Swings

30 Ball Slams

30 2DB Thrusters (total)

30 Alternating Lunges (total)

L2:
CrossFit Silver Spring “Dirty 30” - For Time:

30 Box Jumps, 20/24# box

30 Pull Ups

30 Overhead DB Lunges, 50#/35#

30 Dumbbell Snatches, 50#/35#

30 Knees to Elbows

30 Ball Slams 35#/25#

30 Kettlebell Swings, 32kg/24kg

30 Wallball Shots, 20#/14#

30 Burpees

30 Double Unders

Daily Links:

WODJosh DempseyBenchmark, Dirty 30