We have an old school CrossFit Benchmark today with “Filthy 50.” There is a lot of work in this WOD. That being said, the movements are all fairly simple and very doable. Don’t get overwhelmed when you look at the list. When the clock buzzer beeps, just start working. The movements don’t interfere with each other, so you will probably be surprised at how well you can move through the work out. Let’s get after this one. Friday will be an active recovery day to prepare you for the the first open workout.


50 Box Jump (24)

50 Jumping Pull-ups

50 Kettlebell Swings (35/26)

50 Walking Lunges

50 Knees to Elbow

50 Push Press (45/35)|(35/15)

50 Plate Good Mornings (25/15)|(15/10)*

50 Wall Balls (20/14)|(14/10)

50 Burpees

50 Double Unders

*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.