"S**t Gone Bad"

With a continuously running clock, rotate from one exercise to the other every minute for 2 rounds trying to get as many reps as possible at each station. You will have a minute rest in between rounds.

2 Rounds

Tire Flips 250#/190#

Rope Climbs

Sand Bag Gassers 35#/20#

KB Swings 53#/35#

Burpees

Then..

2 Rounds

Sand Bag Half Moons 35#/20#

Pull Ups

Sand Bag Cleans 70#/35#

Sledge Hammer Strikes

Overhead Walking Lunges 45#/25#

Post total reps from all rounds.

Coaching Tips: Scale load and movement to match your current fitness level. This workout will be run just like FGB, hence the name. Try to get max reps at each station. There will be some stations you will score a higher rep count than the others, so use that hint to your advantage. Most of these movements will be new to most of you, so please pay very close attention to your coach during the warm up portion of the class. Please, be prompt and try not to let your attention wander. A moving sledge hammer can cause permanent damage. This workout is going to be a lot of CrossFit fun.