Fight Gone Bad 20th May

Bacause of the MMA seminar this afternoon and the fact the rower was at the gym it was decided to tackle "Fight Gone Bad" as our first workout as an official Crossfit affiliate

Warm up = 800m urban loop run, followed by flipping the tyres (solo flips) round to front of the gym.
Followed by 2 x 30 second rounds each for reps of Sledge hammer, box jumps and Ab mat situps







"Fight Gone Bad"
3 rounds of 1 min each on a running clock
Wall Ball (reps)
SDHP with kettlebell (reps)
Box Jumps (reps)
Push Press (reps)
Row (calories)
1 min Rest