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Back Alley CrossFit
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Tabata Warm-up:
Row
Air Squats
Double-unders

then

"Fight Gone Bad"
Three rounds of:
Wall-ball, 20/14
Sumo deadlift high-pull, 75/45
Box Jump, 24/20
Push-press, 75/45
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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Build strength together!

#CrossFit #phoenix #burpees
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Larry getting it done today!

#CrossFit #wod #strength
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A horse doing a bear.

#horsehead #CrossFit #wod
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Bear Complex Workout:
Complete the Bear Complex 7 times per round for 5 rounds. No rest between reps. Every time you set the bar down between reps you must do a 40 yard dash after each round is complete. However, you may rest between rounds. 1 "Bear Complex" is:
1 Clean
1 Front Squat
1 Push Press or Jerk
1 Back Squat
1 (Behind the Neck) Push Press or Jerk

Score is max weight

#wod #CrossFit #bearcomplex
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