Every Friday until Christmas, CrossFit Niagara will have an open invitation to anyone wishing to take part in one the greatest workouts of their life. There will be a short training session prior to the workout to ensure all participants are familiar and comfortable with the movements.
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. There are 3 rounds.
The stations are:
Wall-ball: 20 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Loads are scalable for men and women.
Prizes will be awarded for the top winners for both men and women.
There is a registration fee of $15 for this event to cover day passes and use of equipment for all non-members of the gym.
5 pushups
5 squats
5 sit-ups
Max. rounds in 20 minutes
Post time/score to comments
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