workout of the day

Thursday 160121


Fight Gone Bad!

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (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. After the first 5-minute round, take a 1-minute break 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 1 point.

Add your points and post them to comments.

Compare to 140828.

"Kettlebell Floor Press" from the CrossFit Kettlebell Trainer Course - [video]

"New Open Leaderboard Categories With Larry Moss" - [video]

Nico Rapeso at Isla Blanca CrossFit.