Four rounds for time of:
400 meter Run
12 Deadlifts, bodyweight
15 Box Jumps, 24″/20″, must step down.
Howard and I representing CrossFit Six at the Dynamic Duo Competition.
“Fight Gone Bad!”
FIVE rounds of:
Sumo deadlift High-pull, 75
Box Jump, 20″
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.
Add your points and post them to comments.
AMRAP in 15 minutes of:
7 Hi Hang Sumo Deadlift Hi Pulls, 95/65
14 Wall Balls, 20/14
Post rounds to comments.
For 24 minutes complete the following;
1:00 – 5 Heavy Deadlifts
1:00 – 15 Unbroken Wall Balls
1:00 – 200m Run
You have a minute to complete the prescribed reps or distance. Rest for the remainder of the minute.
5 rounds of:
Two minutes to complete:
12 Alternating 1-Arm Dumbbell Snatches, 45/35 then
Max Reps of Kettlebell Swings, 1.5/1 (Round 1,3,5) or V-ups (Round 2,4)
Score is total KBS and V-ups. Rest two minutes between rounds.
Three rounds for reps of:
Power Snatch, 75/45
Box jump, 24″/20″
Chest to Bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete must move to next station immediately for good score. One point is given for each rep.