CrossFit SW Portland

Sunday: Nutritional Challenge begins!
(Join our CFSWP food blog and share your progress-you got this!)

2:00pm: Intro to CF- no Oly today
3:00pm: Open gym, measurements/pictures for challenge.
some people may choose to do their own, that is fine, please document.

4:00pm BOOM! FightGoneBad (with cleans instead of sumo)

Fight Gone Bad!“

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
cleans (instead of sumo deadlift high pull), 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points for a total score.


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