“Fight Gone Bad”
Three 5-minute rounds, with a 1-minute break between rounds. In this workout you move from each of five stations after a minute of max effort. The stations are:
Wall Ball Shots (m:16lb,f:12lb)(m:10ft target,f:8ft target)(Reps)
Sumo Deadlift High-pull (m:75lb,f:55lb)(Reps)
Box Jumps (20″ box)(Reps)
Push Press (m:75lb,f:55lb)(Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Your workout score equals the sum of all your reps and calories from all rounds.
Attention CFC Athletes: We will be running you through this in groups, starting a new watch for a new group as close to every half hour as we can (4:30,5:00,5:30,6:00 and 6:30 p.m.). Please show up in plenty of time to complete your warmup and help set up for one of the half hour time slots.
Post total score and thoughts to comments.
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