Fight Gone Bad

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Row 200m

10 Heavy Wallballs

10 High Box Step ups

10 Strict Press BB

10 Good Mornings BB

Then

1 time through 30sec each station

Wallballs 20/14@10′

SDLHP 75/55

Box Jumps 20″

Push Press 75/55

Cal Row

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
Wallballs 20/14@10′

SDLHP 75/55

BJ 20″

PP 75/55

Cal row

Extra Work

,: 800m Run (Time)

Max Effort 800m Run
,

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