Crossfit Richardson

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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Rest Day

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

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"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

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Back Squat 5-5-5-5-5 reps
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"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

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