First Timers, Rx Athletes and Everyone Else Welcome Today!

**This is a classic CrossFit benchmark workout – perfect for beginners and advanced alike. Come and experience CrossFit Roseville. No rsvp and no experience necessary. Visitors welcome. Just show up!**

Workout of the Day for Saturday Dec 1, 2012

Fight Gone Bad!

Three rounds of:
Wall-ball, 20/14 pound ball, 10/8 ft target
Sumo deadlift high-pull, 75/55 pounds
Box Jump, 20″ box
Push-press, 75/55 pounds
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD Demo with CrossFit 817 – video [wmv] [mov] [HD mov] Extended workout footage – video [wmv] [mov] [HD mov]

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[youtube=http://www.youtube.com/watch?v=gU4zkRquT_o&feature=related] [youtube=http://www.youtube.com/watch?v=tzD9BkXGJ1M]

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