Fight Gone Bad

Warm-up:

5:00 @ 8mph (treadmill)
active stretching

Crossfit's "Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) - 30, 26, 25
Sumo deadlift high-pull, 75 pounds (Reps) - 17, 13, 14
Box Jump, 20" box (Reps) - 52, 43, 42
Push-press, 75 pounds (Reps) - 15, 10, 9
Row (Calories) - 15, 14, 13
Total Points: 338

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. Add up your points.

Seven/Thirty (abs only):

30 Standard Crunches
30 Crunches with Legs up
30 Leg Raises
30 Crunches with knees apart/feet flat
30 Crunches with knees apart/feet together
30 Right-side oblique crunches
30 Left-side oblique crunches