Tuesday January 22nd

Meet at the board to go over the pressing series and sumo deadlift high pulls then
Warm up
3 rounds for time
run 200
6 strict press empty bar
8 push press empty bar
10 push jerks empty bar

Strength-15 Minutes to build to a max of this complex. Taken from the rack. no more than 1 second rest between movements
Without re racking the bar perform
1 strict press
2 push press
3 Push jerks

Fight Gone Bad

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Scroll for scaling.
Post total reps to comments.

Compare to 160121.

• From the vault: Fight Gone Bad Demo With CrossFit 817
• From the vault: Colonial CrossFit Scales Fight Gone Bad

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner Option
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box