CrossFit Sirius

Schedule-

5:30am-Dixy

12:00pm-Dan

5:30pm-Dixy

Workout of the Day,

Fight Gone Bad ***not everyone needs to start at the same movement, but please proceed in the correct order from where you start. 

three 5 minute rounds with 1 min rest between

FOR TOTAL REPS:

  • 1 minute wallballs (20,14 to 10’,9’)
  • 1 minute sumo deadlift high-pulls (75,55)
  • 1 minute box jumps (20”, 18’’ or 16’’ ***As with all original CF benchmark wods there was never an rxd female load. Most rxd female loads are calculated at roughly 70% of the originally posted weight. In the case of the box jump there isn’t any widely adopted women’s height, so do either and record which height you chose.
  • 1 minute push-press (75,55)
  • 1 min calorie row (each calorie=1 rep)

REST 1 Minute After Each Round

 

 

 

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