Warm-up (ladder/Rope/lunges)
Core (variety all 1:00)
3 x 5 Power Clean (70% of 3 rep max)
Fight Gone Bad:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
Each exercise is done for 1 minute before moving to the next. At the end of the 5th exercise there is a 1 minute break. Complete 3 rounds.
1 comment:
Is this a CrossFit affiliate? Is there a cost per class? Or is it on a monthly basis. I live in Hot Springs, but have nowhere to do proper pullups or muscleups. Just curious. Thanks.
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