Weekend CFC WOD

“Fight Gone Bad“

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall Ball Shots, (m:20lbs,f:14lbs) (Reps)
Sumo Deadlift High-pull (m:75lbs,f:55lbs) (Reps)
Box Jumps, 20? box (Reps)
Push Press, (m:75slb,f:55lbs) (Reps)
Row for calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

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Remember; we are having free (for registered CFC Team Athletes) FGB practice here at the gym every Saturday at 10:00 a.m. from now until the Fundraiser event on September 29th.

If you are going to participate and want to come to the practice but haven’t signed up, come to the practice anyway and we’ll get you signed up while you are here!