On the tenth day of CrossFit my choaches gave to me….
Fight Gone Bad Style in Teams of 2!
Only one person working at a time
2 Minutes on each station alternating as needed between the two for the best possible score!
3 Rounds of:
Station 1: *Pull*
Station 2: Wallballs 9/6 kg
Station 3: Box Jump Overs
Station 4: Alt Db Snatches 22/16kg
Station 5: Calorie Row
– Rest 1 Minute between rounds
*Pull*
Option 1: Muscle Ups – 1 Fully completed Rep is worth “3 reps”
Option 2: Pull Up – 1 Fully completed Rep is worth “2 reps”
Option 3: Ring Row (must be in line with the rig) – 1 Fully completed Rep is worth “1 rep”
– Ring and Bar Muscle Ups are allowed!
– You can have a mixed team, aka one person doing Muscle Ups and other doing pull ups
– You can ONLY swap movements from round to round