Fight Gone Bad

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds, rotating stations every :30 seconds:

A) Superman Rocks

B) Hallow Rocks

B) Alternating Samson Stretches

C) Alternating Spiderman + Reach

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

Metcon (No Measure)

3 Sets, not for time:

8 Suitcase Deadlifts (each side) (44,25)

8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg)

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