Crossfit Due North – CrossFit
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Break up into pairs and off set starting points for larger groups
Strength
Metcon (No Measure)
Weighteed cool down
Weighted Barbell RDL’s
(3×10)
Single arm OH KB walk
3 x 1 lap(Down and back on same arm
Super mans
3 x 15
Treat the weighted cool down like a tri-set. Do each exercise then move onto the next for 3 rounds.
