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April 27, 2013
CrossFit Cape Cod Workout Of The Day
‘Fight Gone Bad’ 
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
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.
Followed By 3 Sets Of 15 Band Pull Aparts

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  1. jonathan miles Reply

    341. Not a pr, but not my worst

  2. Domenic DeGregorio Reply

    Had work till 130 ran down there and mason was still there I did a quick warmup then grace I got 2:26. Thanks for letting me do that mason!

  3. Erin Meagher Reply

    262rx same as Jon. Not my best, but not my worst:)

  4. mason Reply

    Anytime Domenic!

  5. Mark Lee Reply

    Task Priority FGB 20 Reps at each station with a one min rest between rounds. 13:00 min exactly of working time.

  6. David Wonder Reply

    I am addicted to those Paleo sandwiches at Pizza Guyz, sooooooo good. Tried the gluten-free pizza crust today, sooo good as well. 297 RX today.

  7. Jen Heinlein Reply

    167 with 35# and 10# wall ball. Felt good!

  8. AB Reply

    322 RX. Box Jumps & push-press were my saviors for numbers as I lost steam quickly on wall balls and row.

    — Adam

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