“FRIDAY IS GAMEDAY”

“HAPPY BIRTHDAY BECKS!!!”
Your Squats are Heavy and Deep anyway so my Wish for you is that your think thin Protein Bars will SURVIVE the flight back home… Andi

GAMEDAY Warmup

Walk through S.O.P.

Indi Warmup

GAMEDAY Guddle feat. “the Black Pearl”

3-2-1-Jump

CrossFit’s Benchmark WOD CFKP
“Filthy 50″
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26)
Walking Lunges, 50 Steps
50 Knees To Elbows
50 Push Press (45/35)
50 Supermans
50 Walls Balls (20/14)
50 Burpees
50 Double Unders/150 Singles

SCORE: Time. Scale Movements as needed. TimeCap:32 Min. Set a New PR Today

SHOCKER OF THE WEEK
After Taking on a Bodybuilding Posing Seminar at Gold’s Gym Orlando.

QUOTE OF THE WEEK
>>>Standing up After a PushUp is Not a Burpee<<< Shaft CFKP member