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July 16, 2014

Row 500m

CrossFit Warm Upx2


Dynamic Warm Up+

200m Run


10 Front Squat

10 Push Press

10 Good Morning

10 Hang Cleans

(empty barbell)


Skill: 7 min EMOM

3 Touch and Go Power Cleans (climbing)


WOD: "Fight Gone Bad"

1 min spent in each round with 1 min rest after all five. Perform as many reps as possible in that min. Score is total reps scored.


3 Rounds for Reps

Wall Balls 20/14

Sumo Deadlift High Pull 75/55

Box Jumps 20"

Push Press 75/55

Row (cals)