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Fight Gone Bad

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.

Warm-up

Perfect Lunge w/ Rotation (50')
5 Inchworms
10 Cossack Squats
10 Wipers
10 Scorpions

then:

4 Rounds: (2:00 on 1:00 off)
Round 1: 200m Run with remaining time max Front plank Hold
Round 2: 20 Cal Bike with remaining time max Double Unders
Round 3: 200m Run with remaining time max burpees
Round 4: 20 Cal Bike with remaining time max Russian KBS (53/35)or(44/26)

Mobility

The remaining time to be spent foam rolling and stretching. Coaches will guide you.

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, November 25, 2018

Male Clients

Ryan
Figuerado

CrossFit: 8:00 AM

284 Total Reps

Denver
Guess

CrossFit: 8:00 AM

245 Total Reps

Re-dislocated should this week

Female Clients

Jaclyn
Morbitzer

CrossFit: 8:00 AM

176 Total Reps

Genesis
Dejesus

CrossFit: 8:00 AM

169 Total Reps

Alissa
Cobb

CrossFit: 8:00 AM

0 Total Reps

#10wb, #55pp & sumo, 20" su