Fight Club

Fight Club

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

:45 Medicine Ball Foot Taps

:45 Medium Row

5 Push-up to Down Dog

:30 Faster Row

10 Slow Air Squats–3 second pause at bottom

:60 Child’s Pose

:30 Ankle Stretch/side

:60 squat hold (hold on to rig if needed)

5 of each movement for the Metcon you choose to do

Metcon (AMRAP – Reps)

“Fight Club”

3 Rounds, For Total Reps:

1 Minute Thrusters (95/65)

1 Minute Power Cleans (95/65)

1 Minute Box Jump Overs (24/20)

1 Minute Pull-ups

1 Minute Row Calories

1 Minute Rest

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


Time Permitting:

Every 2:00 x 6 Rounds:

200 Meter Run

Max Kipping Handstand Push-ups Until the 1:20 Mark

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