“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 080329.
Fight Gone Bad Demo & Explanation, from CrossFit HQ [wmv] [mov]
CrossFit is the subject of a great headline article in Navy Times.
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Standard women’s scaling is 55# for the high pull and push-press and 14# for the wall ball. Of course, you may always scale down more as needed.
I will be shooting for a 300 FGB on Friday, but today was Starting Strength Day 10:
Front Squat (Stronger)
187x5x3
Press
147.4×5
147.4×5
147.4×3
Power Clean Triple Failure
253x1F
253x1F
253x1F