Welcome to The Attic! Below you will find three workout options, 3 Alarm for the Advanced, 2 Alarm for the Intermediate and 1 Alarm for the beginner. Listen to your body and do the appropriate workout for your skill level.

Saturday, June 20, 2009

Fight Gone Bad

3 rounds

Do each exercise for 1 minute counting your reps

Row for Calories or Jump Rope
Wallball (20 pound)
Sumo Deadlift High Pull (75 pounds)
Push Press (75 pounds)
Box Jump

Rest 1 minute before moving onto next round

Fight Gone Bad Demo
http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv

Post rep total for all three rounds on OneRepMore
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1 comment:

  1. AnonymousJuly 24, 2009 at 2:51 PM

    DISTRICT 9

    N. Jeffries 260

    J. Hayes 249

    C. Inman 183

    ReplyDelete

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