Warm up-
2 Rounds
15 Air squats
10 empty bar presses
200M run

Plain an simple CrossFit today
Strength
Back squat- 3 to 4 sets to warm up then
5×5 increasing weight each set. last set should be a real fight

Wod
Fight Gone Very Very Very Bad
3 Rounds For Reps **1 Minute Per Station, with a minute rest after 5 minutes
Rower cals
Bike Cals
Wall Balls
Burpees
Alternating Dumbbell snatches 50/35

***Gym will be set up for you so you can move quickly from one station to the next. Keep a running total of reps each round. You won’t have time write reps down after each exercise.

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 and bike where each calorie is one point.