12/16/2016 Fight Club Friday

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Welcome to CrossFit.  The first rule of CrossFit is: you do not stop talking about CrossFit.  The second rule of CrossFit is: you DO NOT stop talking about CrossFit.  The third rule of CrossFit:  someone yells “time!”, goes limp, taps out, the WOD is over.

SWOD:

10 minutes to find your 1 rep max squat clean and jerk

(we suggest sort of having a game plan for this so you know where to start!)

rest 2 minutes

EMOM for 10 minutes

perform 2 squat clean and jerks at 75% of your 1 rep max

WOD:   Fight Gone Bad Format

3 rounds

1 minute at each station followed by a 1 minute rest

burpee pullups

slam balls

hip extensions

 jumping squats

assault bike (calories)

score is total combined reps and cals for all 3 rounds

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