110817

FIGHT GONE BAD


http://media.crossfit.com/cf-video/CrossFitAlbany_AustinFGB.mov
http://media.crossfit.com/cf-video/CrossFitAlbany_AustinFGB.wmv


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.  3 rounds are to be completed.  The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: 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.

scott: 287 points