Complete 5 rounds for time:

Squat Max Reps 
7 Burpee Box Jumps 20"

Squats use body weight. 

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20, 15, 10, 5 reps of:

Dumbbell Thrusters 45 lbs
Knees to Elbows

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Complete 5 rounds for time of:

6 Power Snatch
10 Box Jumps 24" box

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Strength:
Back Squat 3x5

Met Con:
Double Unders 2 min
Situps 2 min
DU 90 sec
Situps 90 sec
DU 1 min
Situps1 min
DU 30 sec
Situps 30 sec

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Thanks to everyone that came out for the Grand Opening. It was a great success!

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.



The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

Prizes for Top scoring Male Female and Teen

Shoulder Press 3-3-3-3-3-3-3

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AMRAP 15 Minutes:

10 Ring Rows
10 Ring Pushups

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1 minute on ; 1 minute rest for 10 minutes
KettleBell Swings
70Lbs/53Lbs.