For those of you who want a little something extra, Black and Gold CrossFit and MWR have teamed up for a Fight Gone Bad competition on Saturday morning. Come by and see how you do. First round goes at 0900 in Arvin 4th floor gym. There will be some small prizes for the winners both male and female. We will go in the prescribed order too, so you don't have to worry about where you will start because everyone will start at the same station.
The order will be 3 rounds of 1 minute max reps of each of the following:
Wall ball 10 foot target (20lb men/12lb women)
Sumo dead lift high pull (75lb men/45lb women)
Box jump 24"
Push press (75lb men/45lb women)
Row for calories
Total reps of all three rounds is the score. Come by and give it a shot...otherwise, see you Monday.