Squatting

Meal 1- lemon in warm water, juice plus
3 eggs, 2 bacon, quinoa, mixed veg.
Meal 2- Shake with kale, cucumber, tomato, spring onion
Meal 3 - Chicken, mixed salad, sweet potato
Meal 4- Chicken, mixed salad, sweet potato
Meal 5- Thai. Mixed veg, beef



Warm up
500m Row

Foam rolling

Strength
Squats
60kg x8, 90kg x5, 105kg x5, 110kg x5,
115kg x2, 120kg x2, 125kg x1

Crossfit
So I wanted to do something that makes you sweat and what better workout than Filthy 50. I was told this workout came up on the crossfit main site the other day so gave that a go.

Filthy 50 (backwards)
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

I managed to complete this in 14:29. Once I finished I realized I forgot the bloody swings. So that would of taken me about another 90 sec or so. Pretty happy with that time.
My time for the normal way is 20:20