Bell House Fitness – CrossFit

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
Mod 1

3 rounds for max reps of:

1:00 wall-ball shots (14/20 lb)(9/10 ft)

1:00 sumo deadlift high pulls (55/75 lb)

1:00 box jumps (20 in)

1:00 push presses (55/75 lb)

1:00 rowing calories

Rest 1:00

Mod 2

3 rounds for max reps of:

1:00 wall-ball shots (10/14 lb)(9/10 ft)

1:00 sumo deadlift high pulls (35/45 lb)

1:00 box step-ups (20 in)

1:00 push presses (35/45 lb)

1:00 rowing calories

Rest 1:00