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OUR BLOG

Friday 1/18/19

By Wodify | In WOD | on January 17, 2019

West End CrossFit – 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

Open Athletes

“Task Priority Fight Gone Bad”

3 Rounds

30 Wall balls 20/14

30 Sumo Deadlift High Pulls 75/55

30 Box jumps 24/20

30 Shoulder to Overhead 75/55

30/21 Cal Row

Rest 1:00 between rounds

Recovery Bike

20:00 Recovery Bike

On the 5:00, 10:00, 15:00, 20:00

15 Weighted Hip Extensions

Max Effort L-sit

*Athlete’s choice on loading for hip extension, which should be moderate and always unbroken.

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