170519 - FYF - CrossFit Q&A Tonight

TONIGHT!! We get to have quality time with the public to share our PASSION for CrossFit!! If you've got free time this evening, throw on your favorite gym swag and head to the TAP&HANDLE from 3pm-7pm to support our community building event! SEE YOU THERE!! 

WARM-UP
2 rounds
200m Row or Ski
10 Lunging PVC Pass-Thrus
10 EB Push Press
10 Box Step-ups
5 Burpees

MOBILIZE!

WOD
"Filthy Fifty" 
(25: time cap)
50 each of: (can be scaled to 30 each)
Box jump 24"/20"
Jumping Pull-ups (head minimum 6" below bar, each rep start with arms at full extension)
KB swings 55#/35#
Walking lunges
Knees to elbows
Push presses 45#/35#
Supermans (aka Back Extensions)
Wallballs 20# to 10'/14# to 9'
Burpees
Double-unders