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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Saturday 15th January 2011

KnockoutFight Gone Bad

3 rounds of 1 minute per station:

Wall Ball 10/7kg

Sumo Deadlift High Pull (35/25kg)

Box Jump 24/20"

Push Press 35/25kg

Row (calories)



The clock does not reset or stop between exercises. On call of "change" the athlete/s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.


Check out this article from Whole9Life that details, pretty much, how your 30 Day Paleo Challenge will work. Look out for food lists and recipes in next week's blog.

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