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Thursday, November 21, 2013

Nov 20th On-Ramp Crossfit WOD "Fight Gone Bad"

Thursday November 20th On-Ramp Crossfit WOD


Warm Up

400m Run (.25)

3 Rounds Not For Time

  • 10 Pass Throughs
  • 10 Reverse Pass Throughs
  • 10 Sit ups
  • 10 Squats

On-Ramp WOD

"Fight Gone Bad... ish"

2 Rounds  1 min AMRAP

  • Hip Bridges
  • Wall Balls 8-10lb
  • Situps
  • Dumbell Push Press 5-8 lbs
  • Stepups or Box Jumps
My personal score was as follows:

Hip Bridges:............................rnd 1= 35..rnd 2= 48
Wall Balls 10 lb ball :...............rnd 1= 23..rnd 2= 24
Situps:.................................... rnd 1= 24.. rnd 2= 27
Dumbell Push Press 8 lb bells:..rnd 1= 23..rnd 2= 26
Box Jumps: .............................rnd 1= 25...rnd 2= 28

TOTALS:...............................rnd 1= 130..rnd 2= 153