Workout

“FIGHT GONE BAD"

3 ROUNDS FOR MAX REPS

1:00 Wall Ball (20/14)|(14/10)

1:00 Sumo Deadlift High Pull (75/55)|(45/35)

1:00 Box Jump (20)

1:00 Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

Capacity Work

3 ROUNDS FOR MAX REPS

1:00 Wall Ball Front Squat

1:00 KB Sumo Deadlift High Pull

1:00 Box Step Up

1:00 DB Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

HOMEWORK

CONDITIONING

FOR TIME*

50-40-30-20-10

Cal Bike

Sit-up

*Perform 5 DB Manmakers After Each Movement @ (40/30) for 10 total per round. 50 Cals then 5 MM, 50 Situps then 5 MM, 40 Cals then 5MM and so on...

STRENGTH / SKILL

1. ON A 12:00 RUNNING CLOCK...

Work to Heavy 3-Rep OHS*

*Bar can come from rack.

-Rest as Needed-

2. EMOM x 10 MINUTES

MIN 1 - 10 OHS (135/95)

MIN 2 - 50 Double Unders

*This is meant to be manageable in each minute at a moderate load and moderate pace.

CrossFit Journal: The Performance-Based Lifestyle Resource