11.06.13 Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200m Run
25 Jumping Jacks
20 Squats

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Compare to 06.12.13
Women’s RX:
Wall balls 14#
SDHP 55#
Box Jump 20#
Push Press 55#

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.

One Reply to “11.06.13 Wednesday”

  1. WTF, No question of the day. LOL. Fight gone bad is going down, or at least one of us is!!!!

Comments are closed.

Previous Post:


Next Post: