With a continuously running clock, get as many reps as possible in one minute intervals at each station. There is a one minute rest after each round. Exercises consist of:

Wall Ball  20# @ 10'/16# @ 8'

SDLHP  75#/53#

Box Jump 20"

Push Press  75#/53#

Calorie Row

Post rep total.

Coaching Tips:  This is a classic CrossFit benchmark workout.  The idea is to keep a steady pace for all 3 rounds. A score of 300 or more is considered very good.  There are a few CrossFit workouts that make most seasoned CrossFitters nervous, FGB is one of them.

Holiday Schedule:  There will be no 5pm classes this Friday, Christmas Eve, or next Friday, New Year's Eve.  We will have one class New Year's Day at 9am.  It will be another Throwdown like we had Thanksgiving Day.  If you missed that one, be sure to make it New Year's Day, it is fun you will not want to miss!

This workout was requested by Birthday Boy, Ja'rodd Jones. Happy Birthday.