Wednesday April 5th 2017

April 4, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Metcon

    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
    Women’s RX standards:

    WB: 14# to 9′

    SDHP and PP: 55#

    BJ: 18″

    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.