“Dirty 30”
Complete for time:
30 Box Jumps(24/20-20/18)
30 Jumping Pull Ups
30 KB Swings (55/35-45/30)
30 Lunge Steps
30 Knees to Elbows
30 DB Push Presses (30/20-25/15)
30 SL Sit Ups
30 Wall Balls 10/9’
30 Double Unders
“Dirty 30”
Complete for time:
30 Box Jumps(24/20-20/18)
30 Jumping Pull Ups
30 KB Swings (55/35-45/30)
30 Lunge Steps
30 Knees to Elbows
30 DB Push Presses (30/20-25/15)
30 SL Sit Ups
30 Wall Balls 10/9’
30 Double Unders
Complete this 25:00 Amrap: 30 Calorie Row 20 Burpees over Rower 10 Power Cleans (RX-165/110)…
“Dirty 30” Complete for time: 30 Box Jumps(24/20-20/18) 30 Jumping Pull Ups 30 KB Swings…
Pick your own partner/ 5am & 9am Complete 30 rounds of: 3 over the bar…
Monday-Thursday: 5:00 am – 6:30 pm
Friday: 5:00 am – 5:00 pm
Saturday: 7:30 am – 11:00 am
Sunday: 9:00 am – 11:00 am
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MLCrossFit is Decatur Illinois’ Best CrossFit Facility