3 Rounds with one minute on each station
Wall ball shots 20/14 lb 10/9′
Kettlebell swings 24/16 kg
Box Jumps 24/20″
Two arm dumbbell push press 35/20 lb
Row for calories
This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad” and in fact it has an almost identical setup to the classic CrossFit benchmark. Count your total number of repetitions completed in all 3 rounds to come up with one total score. This format has an interesting combination of movements with light benchmark loads. Ideally choose scaling options that allow you to maintain a fairly high intensity level for the entire duration of the workout. For the kettlebell swings and push press, you should be able to hold very large sets with your chosen weights working through most of the minute.