Throwback Thursday

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.

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