Free Saturday – Fight Gone Bad!

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CrossFit Benchmark WOD –Fight Gone Bad (video)Img_0787_2

3 Rounds of:
Wall Ball 20/15 lb. ball
Sumo Deadlift High-pull 75/55 lbs.
Box Jump– 20" box
Push Press 75/55 lbs.
Row– For Calories 
                                           Compare to February 2008 and April 2008.

In this workout you move from each of five stations after a minute. The clock
does not reset or stop between exercises. This is a five-minute round from which
a one-minute break is allowed 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 one point.  All
points are tallied at the end of all 3 rounds for a total score.

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We had 20 people in for the Free Saturday workout this weekend!  AWESOME turnout!  Really fun group!  Thanks for coming!

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