Nifty Fifty

EQUIP: Bar (c: 115/85, p: 95/65, f: 65/35), Slam Ball (30/20), Box (24/20), Pull-Up Bar, AbMat

WARM-UP:

*Active Stretch, then: 

*400m Run

*5 x ea. WOD Movement (barbell movements w/ unloaded or lightly loaded bar)

*Then warm-up any movements further (i.e. load bar for S2OH, HPC, etc.)

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WOD 1:

10 Min. AMRAP -

*50 x Shoulder-2-Overhead (c: 115/85, p: 95/65, f: 65/35)

*50 x Hang Power Clean (c: 115/85, p: 95/65, f: 65/35)

*AMRAP In Remaining Time: Burpee

SCORE = Total Reps of Burpee

(courtesy of CrossFit S3 in Fort Mill, SC)

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WOD 2: 

10 Min. AMRAP -

*50 x Wall Ball (w/ Slam Ball) (30/20)(mod: 20/14)

*50 x Pull-Up

*AMRAP In Remaining Time: MB Squat Clean (30/20)(mod: 20/14)

SCORE = Total Reps of MB Squat Clean

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WOD 3: 

10 Min. AMRAP -

*50 x Sumo Deadlift High Pull (c: 115/85, p: 95/65, f: 65/35)

*50 x Box Jump (24/20)

*AMRAP In Remaining Time: Ball Slam (30/20)

SCORE = Total Reps of Ball Slam

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WOD 4: 

10 Min. AMRAP -

*50 x Hang Power Snatch (c: 95/65, p: 75/55, f: 65/35)

*50 x Handstand Push-Up (sub: Box Pike Push-Up)(Rx = 1 AbMat)

*AMRAP In Remaining Time: Elbow Plank Hold OR OH Plate Sit-Up (45/25)

SCORE = Total # of Breaks Taken (max rest interval: 10 sec.); Each Break = (-1) Reps

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TOTAL SCORE = Sum of Reps of Burp + MB SC + BS + (-Plank Breaks)