Sunday, October 11, 2015

CrossFit Workout - Monday 10/12/15

300 Fight Gone Bad, for time

A few weeks ago we did 300 FGB during "No Clock Week" so everyone could experience a 300 score at their own pace.  Today we repeat the wod, for time.  We will have a 325, 350 and 375 score version available for those of you who have a 300+ FGB score and want to experience an even higher total.  Below are the recommended reps of each movement, but feel free to choose your own rep totals as long as the overall total equals 300.

3 rounds for time of

25 wall ball shot 20/14
20 sumo deadliest high pull 75/55
15 box jump 20"
25 push press 75/55
15 calories on Concept2 rower

For a 325 score, add five reps to each movement for your 1st round
For a 350 score, add five reps to each movement for your 1st & 2nd round
For a 375 score, add five reps to each movement for all three rounds

If you are new to FGB and want to scale the reps back a bit, reduce each movement by 5 reps each round for a score of 225.

** Reminder, we start warmups on the hour and half hour up until 6:30am and 6:30pm. You are welcome to show up early to add to your warmup time, but you will begin the workout together with the next group.

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