WA Masters Festival

FIGHT GONE BAD

1 minute of Wall Balls (20/14 lbs)
1 minute of Sumo Deadlift High Pulls (75/55 lbs)
1 minute of Box Jumps (20 in)
1 minute of Push Presses (75/55 lbs)
1 minute of Row (calories)
1 minute of Rest

3 rounds of 5 minutes of work with 1 minute of rest between each round. The five minutes of work is made up of one minute at five different stations: wall balls, sumo deadlift high pulls, box jumps, push presses and rowing.

To score Fight Gone Bad, you get one point for every rep. (For the row, a calorie is one point.) Your score is the sum of your total reps across all three rounds.

For Time:

20 x Burpee box jump overs @24/20inch

500m row

20x Burpee box jump overs @24/20inch

All levels complete 500m row

All CrossFit Games standards apply

WOD 2

45 x Cleans (any variation)

EMOM athlete must complete 30 Double unders before continuing

WOD 3a

5mins to acheive a heavy single of the belwo complex:

1 x Snatch (ground) Any

1 x Hang Snatch (just above the knee/below mid-thiugh) Any

1 x Hi Hang Snatch (above mid-thigh and below hip) Any

Athelete manange their own time and must allow the time t ache=ieve a heavy single of the complex

Any type of Snatch can be done throughout

WOD 3b

AMRAP 9mins of

3 x Bar MUPS

6 x Hand Stand Push ups

9 x KB Swings

12 x Globet Squats

WOD 4

30,20,10 of

Single Arm DB Hang Clean and Jerk (swap arms every 5 rep)

TTB / Hanging Stiff Legged Raises (knee must travel above line of hips)

Wall Balls

Deadlift