“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ll be doing this for 3 rounds today.
The stations are:
Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Nutrition Challengers: For best results remember to do this the SAME way (weights, height, etc) you did 1 month ago. Bod Pod Finals are today and tomorrow. Results should be announced next week!
Lots of PR’s in the CFT yesterday! Great work, but don’t be discouraged if you didn’t PR or had a rough day. If we all PR’d every day, we’d all be Olympians! Check out some words from CrossFit Lisbeth about lifts that don’t go as planned.