13 Aug 2018 Monday Sticky Post By Josh Rogers Posted in Uncategorized With 2 Comments Permalink August 13, 2018 Josh Rogers Fight Gone Bad Sticky Post By Josh Rogers On August 13, 2018 With 2 Comments CROSSFIT S&P Cycle: SQUAT – pull– press–pull– off Front Squats 4 sets of 5 @75% During rest work on kipping, or handstands “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) CSPORT A. 4 Rounds: 40 sec Rowing 20 sec Off 40 sec Sit Ups 20 sec Off 40 sec Plank 20 sec offf 40 sec Jump Rope 20 sec off 40 sec Burpees 20 sec off B. 3 sets: 10 Pull Ups 12 Plyo Push Ups 14 box jumps 200m run or 750m bike erg
A. 4 @ 275
B. 307 reps RX
Class WOD
A: 175#’s
B: 296 reps