130220 ~ Happy Birthday Steve!!!

130220 ~ Happy Birthday Steve!!!

By Birthday Request we will be completing the "Filthy Fifty" today. Happy 50th Birthday Steve Keilhauer...it only took you 50 yrs to find CrossFit....may you WOD hard for the next 50!!!

Strength (One of Steve's fav's)

Strict 10 min to find 1RM Backsquat

Conditioning:

"Filthy 50"

50 Box Jumps (24/20")

50 Jumping Pull Ups

50 Ketllebell Swings (50/35#)

50 Lunges

50 Knees to Elbows

50 Push Press (45#)

50 Back Extensions (GHD if possible)

50 Wall Ball (20/14#)

50 Burpees

50 Double Unders

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