Melanie

OPEN
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

PERFORMANCE
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

FITNESS
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (95/65)
30 Toes to Bar
30 Push Press (95/65)
30 Deadlifts (95/65)
30 Wall Balls (20/14)
30 Burpees
30 Single Unders

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Box Brief
**Save the Dates**


Friday, January 5th – Free Class Friday
Sunday, January 7th – Coach’s Seminar: Pacing with Christine
Monday, January 8th – Start of Nutrition Challenge