CrossFit One Way – CrossFit


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
Male: Use 24 inch box

Female weight: wb#14, sdhp#55, bj20″, PP#55

Scaled- scale weights appropriately

Score= Max reps for each exercise. Add all reps after 3 Rounds. Grab pen and paper to keep track. No rest between exercises until all 5 are completed.

Row: 1 calorie= 1 rep


Rx : Handstand Walk (4 sets of 50′ )

50′ is average from one end of the box and then back.

Scld: Handstand hand raises (4×50 reps)

Start with handstand on wall. Then alternate hands by picking one up after the other.

Complete 50 total reps
This is the scaled version of the handstand walk.

This entry was posted in WODS. Bookmark the permalink.