Workout 8.15.14

Nickname: Fight Gone Bad!

Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Metcon

Fight Gone Bad 5 Rounds (AMRAP – Reps)

Five rounds of:

Wall-ball Shots (Reps), 20/14
Sumo deadlift high-pull (Reps),  75/55
Box Jumps, 20″  (Reps)
Push-press (Reps), 75/55
Row (Calories)
1-minute rest

5 rounds For Total Reps
-Each Station is 1:00 long.
-Move to next station and immediately begin the movement.
-Record your reps at the end of each round, total all 5 rounds.

Feature Video

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