Fight Gone Bad (CFM Style)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will do 5 rounds total for 29 minutes total.
The stations are:
Wall-ball: 20/14 pound ball, 10 ft target
Sumo deadlift high-pull: 75/55 pounds
Box Jump: 24/20" box
Push-press: 75/55 pounds
Double Unders
The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for good score. One point is given for each rep.
Meet at CFMHQ, warmed up and ready to fight at 0610.
W2S - DE Front Squat @ 65% of 1RM 10 sets of 2
W2E - 5 x 100m Sprints, rest as needed
Aw, man this sounds like fun! I'm sorry I missed it.
ReplyDeleteif by "fun" you mean "pain inspring and beautiful" then you are correct.
ReplyDelete632 reps as rx'd
thanks for a good one today everyone.
378 as RX'd!
ReplyDeleteHey Guys,
ReplyDeletemy name is John from Thames Crossfit, trained at mildenhall with rob arnett last year.
I was just wondering if you guys are doing the sectionals as i need somewhere to do wods as current gym doesnt have all eq. and only in london on the mondays (day when cant do sectionals)
and it would be awesome to have some guys to do it with aswell.
437 using a 10 lb ball (only one available) and the rest as rx'd
ReplyDelete