CrossFit Sudbury – 12092016 – “Fight Gone Bad”

Hey Friends!

Killer weekend – Reno’s and a half!  The clinic should be shaped up and hopefully getting fully organized by Monday, Steph is taking patients (i.e. if you or someone you know needs a physio, we have some of the best!) starting this week, and all sorts of fun stuff is taking shape.

We’ve got tickets for Eric and Kristin’s Stag and Doe – If you’re interested, let us know and we’ll hook you up!  It should be a good party! (at the Beef & Bird)


Every Minute for 10 Minutes:
Odd Minutes – 5 Bench Press @70%
Even Minutes – 3 Chin ups @whatever is appropriate for you.

Metcon – “Fight Gone Bad”:

3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Hang Power Clean, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

a second “flight” of 5 people can start on “rest” so that they preserve the order, the first flight just has to be conscious of getting off the rower as soon as their minute is up.