TESTING WEEK!.

"CrossFit Total"

- 1RM Deadlift

- 1RM Back Squat

- 1RM Press

No 6am Class this morning sorry Team. CFBM

Rest Day @ CFBM.

Level 1 Test @ CFX

No 6am class tomorrow morning sorry team. Will be staying in Sydney. CFBM

Fight Gone Bad

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. We've used this in 3 and 5 round versions. 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 the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.

Skill - Snatch 1 - 1 - 1

Rest

8min Cap

- Run or Row 400m

4 Rounds

- 20 Wall Ball

- 20 Swing @ 24/16Kg