CrossFit WOD, January 18, 2019

Fight Gone BadInspiration”Head first towards the uncomfortable.”
-Brent FikowskiWarm-upWarm-upI. Heartrate
Dynamic

II. Specific
2 Rounds
8 Calorie Row
7 Wallballs
6 Push Press
5 SDHP
4 Box JumpsMetconFight Gone Bad (3 Rounds for reps)Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute restMen: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Scaling: most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.Optional Accessory WorkDumbbell Strict Press 10-10-10 (single arm at a time)News*Tonight January 18th @ 7pm at Ale House- TFA Member Appreciation Party (White Elephant gift exchange as well)

Ben

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