"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

3 Rounds

(copied and pasted from CrossFit FAQ)

Complex

5 Reps per set, no rest during set (no re-gripping)

80% Bodyweight

5 Rounds

Deadlift > Clean(full-squat) > Push Press > Back Squat > Push Press > Front Squat= 1 Rep

Meet at the Box at 9:00.  The free WOD will be hosted at GetBuiltChattanoogaCrossFit.  We are leaving from the "box" by 9:10.  Bring a friend and your running shoes.  This is going to be fun for all ages!  Total running will be under 3 miles.

Dodgeball

Meet at the box by 5:15. Find us at the park after 5:30 Bring a friend.  Let me know who's in.

Back Squat 5x5 @ 75% 1 RM

Front Squat 5x5 @ 65% 1RM Clean