Sunday 11th January 2015

Main – CrossFit



3 Rounds of:

(1 Minute on each station)

– Burpees

– Power snatch (25kg/35kg)

– Box jump 20″/24″

– Thruster (25kg/35kg)

– Chest to bar pull-ups

(1 minute rest)

“Hope” has the same format as 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.

On call of “rotate,” the athlete/s must move to next station immediately for a good score.

One point is given for each rep.


Reduce weight/height

Pull-ups/ Ring rows

Metcon (AMRAP – Reps)