10/11/05
Location Flex Fx
Crossfit Warm-up Pull-ups 15/13/12 Dips 10/10/10
"Fight Gone Bad!"
Five rounds with 1 minute at each station, 1 minute rest between rounds
Wall-ball – 20lbs ball (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps) Row – calories (Calories)
Score 242
Breakdown and Subs:
Subbed Wall-ball w/40lbs DB thrusters - 10/8/7=25
SDHP 75lbs - 20/18/10=48
Box Jump - 18/16/17=51
Push-press 75lbs - 18/15/8=41
Rows subbed w/45lbs SDHP - 25/30/22=77
Comments:
Ouch.
Subbed the wall-ball shots for 40lbs DB thrusters, which nearly killed me. It should have been 20lbs in each hand totaling 40lbs, so mad props to me. I also subbed the rows with 45lbs Sumo deadlift high-pulls which albeit was probably a little overboard but it is an official sub.
All in all a great effort with some rad intensity. All my numbers are up except the thrusters, which pulled me down far enough to actually make this my lowest scoring FGB. My only complaint is that I used my stopwatch as a timepiece and I had to periodically stop to peak at it to check the time. Should of used the gym's clock like in the past.
No extras or stretching or anything. My body was hurting good all day and this was just the icing on the cake.
Zone wise it was all good until after dinner when I munched out on some nuts and some dried fruit. Bad Troy.