CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

23
Jul

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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FIGHT GONE BAD EXPLAINED ON ATHLEPEDIA

LIVE COVERAGE OF MASTERS, TEAM AND INDIVIDUAL COMPETITIONS ON GAMES.CROSSFIT.COM

CROSSFIT, NEUROSCIENCE, SURVIVING THE ZOMBIE APOCALYPSE: IS YOUR WORKOUT A FRAUD?

By popular demand……..

Workout of the Day

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Hang Power Clean, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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.

NOTE:  If you did Fight Gone Bad on Saturday fear not!  Do the following workout: 10 minute AMRAP:

15 Russian kettlebell swings

15 Sit-ups

15 Lunge Steps

15 Double unders

Post your scores to the Whiteboard.

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