"Fight Gone Bad"

Three rounds of:

• Wall-ball, 8kg ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 35kg (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 35kg (Reps)
• Row (Calories)

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.

[youtube=http://www.youtube.com/watch?v=FUOGwiENAz8]

CrossFit Auckland will be participating in CrossFit NZ’s “Fight Gone Bad” Challenge. Click on www.crossfitnz.co.nz to find out more!

Tabata the exits

Perform 8 Tabata intervals of each, in the following order:

• Rower (cals)
• DB Snatch (Men 32.5kg/Women 17.5kg)
• Sumo Deadlift High Pull (Men 43kg/Women 32kg)
• Wall Ball (Men 10kg/Women 6kg)
• Burpees

Count total reps, and calories on the rower, and post to comments.

Tabata Interval = 20 seconds of work, followed by 10 seconds of rest

Monty vs. Wall Ball