Public Whiteboard

Components

Fight Gone Bad

Settings

Workout

30Aug2014

Warm-up

Barbell Complex (light weight)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups

Stretches: T-Twist/Scorpion, Dislocates, Single Leg Flexion

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

Whiteboard:

Saturday, August 30, 2014

Clients:

Leaderboard

Men's Fight Gone Bad
Justin Fadler	05/17/2019	379 Total Reps
Chris Seris	09/04/2018	349 Total Reps
Trenton Campbell	09/04/2018	348 Total Reps

Women's Fight Gone Bad
Casey Cromwell	09/04/2018	318 Total Reps
Teresa Koebbe	09/04/2018	280 Total Reps
Ninette Campbell	10/28/2017	269 Total Reps

Male Clients

Garrett
Eskelsen

8:30 AM CrossFit

244 Total Reps

#75/25" #20 ball

Female Clients

Allie
Eskelsen

8:30 AM CrossFit

196 Total Reps

#55 / 20" #14 BALL