Boots & Utes: MCMAP
PT this WEDNESDAY morning will be at Quick Hall sand pit in boots and Utes at 0615.
The work out will be a routine known simply 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 taken before repeating for round two, then another one minute break, then the third and final round.
We'll complete 3 rounds of the following five stations on this iteration:
1. Wall-ball w/medicine ball, 10 or 8 ft target. (Reps)
2. Deadlift 2x5 gallon water can (Reps)
3. Sand Pit Parapet Jump w/flak jacket or w/out(Reps)
4. Push-press 45 pounds/Rubber Rifle (Reps)
5. Kettlebell Sumo Deadlift High Pull (SDHP) (Reps)
The clock does not reset or stop between exercises. On call of "rotate," each Marine must move to next station immediately for good score. One point is given for each repetition of each exercise.
Your score will fall into one of three categories:
Big Dogs: Use 10ft target for wall-ball, wear flak jacket during jumps, 45 lb bar for push-press and 20KG kettlebell for SDHP
Pack: 8ft target, no flak jacket, rubber rifle for push press, 16 KG kettlebell SDHP
Puppies: best effort on wall-ball, no flak jacket & step up vice jumps, rubber rifle for push press and 12 KG kettlebell for SDHP
All exercises will be demo'ed and fault checked for all hands prior to starting.
Hydrate and bring water.
I got beat, fair and square.
All but two Marines used the Big Dogs scaling, I'll adjust next time since we're tougher than I thought, kudos.
The common CrossFit standard for FGB.
Fight Gone Bad used by Athletes for a Cure.