"SF Filthy 50"
2 rounds for time:
50x box jumps 24"/20"
50x pull-ups
50x KB swing (1.5/1)
50x walking lunge
50x K2E
50x push press (95#/65#)
50x GHD back extension
50x wall ball (20"/14")
50x burpee
50x DU

Workout of the Day
Row 500 meters for time
Find your 1 RM Squat Clean
-break
15, 12 and 9 rep rounds for time:
Muscle up
Squat Clean 135/95#

Workout of the Day
Turkish Get-ups
Strict Press
3-3-3-3-3
-break
Five rounds for time:
5 Handstand Push-ups
10 Turkish Get-ups 1.5/1# (5R/5L)
Sprint 200 meters

Workout of the Day
Climb the Rope.
Deadlift Snatch Grip
3-3-3-3-3
-break
As many rounds as possible in 12 minutes of:
6 Deadlift 275/185#
12 CrossFit Push-ups
18 Box Jumps 24/20"

Workout of the Day
1 Snatch Balance + 2 Overhead Squats = 1 Rep
Find 1 rep max in 15 minutes.
-break
Four rounds:
10 Overhead Squat 115/75#
10 Burpees
Sprint 400 meters
Start each round on 5 minutes. Post time for each round.

Last month we challenged you to a MAX REP SET of KIPPING PULL-UPS. Props to Aaron (50), Dan (40) and Jim (30) who handled this task with ease. Well, let's try something a bit more difficult in December. Who's got the longest FREESTANDING - HANDSTAND HOLD on the floor or parallettes? At your next class - grab the Flip Video camera and make it happen!