For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

4 Rounds For Time of:

Run 400 Meters

25 Push Ups

15 One Armed Snatches Each Arm

Deadlift 3-3-3-3-3 reps

"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.

We'll be doing this with a partner who will follow you counting and writing down your numbers for you.  Fun one to try to "game" for points... or just hammer out every exercise as hard as you can to see what an MMA (Mixed Martial Arts) bout might actually feel like.  This is one of the finest CrossFit workouts ever created by Greg Glassman, rivaled only by Fran in it's punishing nature.  I highly recommend attending tomorrow!!!  

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for 12 minutes.

Fun Fitness Facts