"Fight Gone Bad"
20 pound Wall ball, reps
Sumo Deadlift High Pull, reps
Box Jump, reps
Push Press, 75lb, reps
Row, calories
1 minute at each station, no rest in between. After 1 round there is a minute of rest. Repeat 3 times.
Lon Kilgore, PhD is a professor of kinesiology at Midwestern State College in Texas. He is a regular contributor to the Crossfit Journal. Visit his website.
4 comments:
Bike:
Round One- 8 kcals
Round Two- 8 kcals
Round Three- 9 kcals
SDHP:
Round One- 20
Round Two- 23
Round Three-24
Box Jumps:
Round One- 25
Round Two- 36
Round Three-40
Push Press:
Round One- 16
Round Two- 23
Round Three-24
Wall Ball:
Round One- 20
Round Two- 24
Round Three-24
Total (or addition of lowest scores) = 89
Though it says on Crossfit.com to add your total and post it. so with those directions in hand my total total was 324 (if my math is correct)
Dying of plague. Skipped this one. Did some treadmill work instead.
forgot to post from a while ago. The score was still on the board in the dungeon so I copied it down:
Bike: 10-11-11
SDHP: 10-15-14
Box Jump: 20-21-21
Push Press: 10-11-7
Wall Ball: 15-18-17
Total: 211
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