Fight Gone Bad

26.2 CrossFit – CrossFit

**“Don’t bunt. Aim out of the ballpark.” – David Oglivy**

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Warm-up

Warm-up (No Measure)

## 2-3 Rounds

30 Seconds Air Squats

30 Seconds Medicine Ball Deadlifts

30 Seconds Alternating Box Step-ups

30 Seconds Medicine Ball Strict Press

30 Seconds Row

Metcon

Fight 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 rest
Ladies

14# ball/55#barbell/20″box for all

At home work out

Metcon (Time)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-ups

20 Push-ups

10 Reverse Burpees
Dot hops

https://www.youtube.com/watch?v=ZAUl4bYD96o

Reverse Burpee

https://www.youtube.com/watch?v=5thmQ3fgzRc