Fight Gone Bad 092809 M

Three rounds of:
Wall-ball, 20 / 10 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 / 55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 / 55 pounds (Reps)
Row on the C2 (Calories)

In this workout you switch between each of the 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", you 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. Only full ROM reps will count, so FOCUS and get it right the first time. Frustration doesn't even come close to describing the feeling one has when having to repeat a rep during Fight Gone Bad.

Some results from over the weekend:

CROSSFIT 324
FRONT RANGE CROSSFIT
CROSSFIT OMAHA

And from last time we did it here... THE SHOP

Go hard, Go fast, and don't leave anything in the tank.