8 Minutes of Shoulder/Hip Mobility (Click links for details)

A- WU- 5 Minute AMRAP @70% RPE of:
5 D.B. Squat Clean Thruster (HBD)
5 Burpee
5 Broad Jumps

B- 10 Minutes To WU SDHP/Push Press/Box Jump/WallBall/Row +
Fight Gone Bad= 3 Rounds of: 1 Minute Max Reps Each Station of:
Push Press (75/55)
Box Jump (20″)
WallBall (20#-10’/14#-9′)
SDHP (75/55)
Row Max Calories; 1 Minute Rest after each round

Cardio

8 Minutes of Shoulder/Hip  Mobility
A- Wu- 5 Minute AMRAP @ 70% RPE Of:
5 Man Maker (HBD)
5 Burpee Box Jump Over (24/20″)

B- 10 Minutes To WU +
Hope= 3 Rounds of: 1 Minutes Max Reps Each Station of:
Burpees
Power Snatch (75/55 or HBD)
Box Jumps (24″/20″/18“)
Thruster
C2B Pull Up (Banded/Jumping/Kneeling); 1 Minute Rest after each round

4 replies
  1. Dariel
    Dariel says:

    FGB is a great Wod to test your engine and compare your score to anyone that may have it posted on games.CrossFit.com. Come in ready. It’s going to be a good one.
    While your at games.CrossFit.com check out the “open” it’s coming in late February. It will be fun.
    http://youtu.be/gpuyaQYyujs

    Reply
  2. Marcos
    Marcos says:

    Hey guys here’s a little video from the Crossfit archives about “Fight Gone Bad”. In this video Greg Glassman explains the origin of “FGB” and how it got its name. This video explains the work out, movements and how it’s scored. Please watch the video to better prepare yourself for today’s class. See you all later.

    http://youtu.be/DC19O4cgvp4

    Reply

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