Workout 8.15.14

Nickname: Fight Gone Bad!

Main – CrossFit

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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


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

Phil’s Journey For A Better Life