THURSDAY 191114

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots (20lb. / 16lb.)
1 minute of kettlebell sumo deadlift high pulls (75lb. / 53lb.)
1 minute of box jumps (20′ men and women)
1 minute of dumbbell push presses (35lb. / 25lb.)
1 minute of assault bike (calories)
Rest 1 minute (or more depending on class size)

Rest as needed then,

Strict Weighted Pull-up 5,3,1,1,1 (Work up to a new 1RM Weighted Pull-up)

Note: Today’s session is the original “Fight Gone Bad” with the use of Dumbbells and Kettlebells – which in the early days were a favorite of Coach Glassman. Today we are scoring each calorie on the assault bike as opposed to our traditional “grind” station. How many people can Rx’ todays session and achieve 300 or more total repetitions? Compare today’s score to April 23, 2019, July 3, 2019, September 20, 2019, and October 4, 2019.

Faith Works Ministry – The Four Seasons of the Spiritual Life

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Thursday Special Programs

  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Bag Class (5:30PM – 6:15PM)

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