(Long Metcon)

Warm-up:
Locomotion

Workout:
"Filthy Fifty"
50 Box Jumps (24/20)
50 Jumping Pull Ups
50 KB Swings (16/12)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35)
50 Good Mornings (45/35)
50 Wall Balls (20/14 to 10'/9')
50 Burpees
50 Double Unders

NOTE: Keep warm-up short and have everyone do 5 reps of each movement as they set up. Try and encourage a 45 minute cap, but unless you have an incoming class you can let folks finish out after the hour.

Last Seen: 5/22/2017

Scaling:
Light, low, easy and 40 or 30 reps each movement