It's been a while since I recorded a CrossFit workout. So here is what they call the Filthy 50, basically it consists of 50 reps of a bunch of different CrossFit activities. The goal is to get through them as fast as you can and yes you are allowed to break up the activities into sets. Some people like to take the hardest activities and get the 50 reps out of the way first but I preferred to break up my 50 reps into the following groups of sets: 25-15-10.

I also chose to do the hardest activities first so the order of exercises for me went as follows:

• Wall-Balls (20kg)
• Burpees
• Lunges
• Box Jumps (I subbed in Step ups because of my recent calf injury)
• Hanging Rows
• Kettle Bell Swing (24kg)
• Push-ups
• Sit-ups
• Push-Press (45 pound bar) 

This workout took me just over 22 minutes which was a bit longer than I hoped for but I was suffering with a bit if a chest cold ;)

Below is a graph of my heart rate and workout via my Polar Loop and H7 Heart Rate Monitor: