Warming up today with Chad 1000x Practice…and then…a classic CrossFit Benchmark…

Filthy Fifty – our version

For time: (staggered start)

50x plate jumps 45#

50x jumping pull ups

50x KB swings

50x WL steps

50x V-ups or situps or SKU

50x Plate GM 25/10

50x WB 20/10 to 9’, 14/10 to 9’ 65+

50x Burpees

50x jump rope


This is a great workout – easily scalable in reps and movements. You should be able to move swiftly through each station…progressing to the end with a 30 minute cap.

Have fun! Happy Friday!

Take a quick look at a CrossFit video about Grace.