Warm-O-Rama: It was described as the longest Warm-up in F3 history

SSH, High Knees, Butt Kicks, Weed Pickers, Tumble Weeds, Michael Phelps, Sun Gods

Indian run up through the Costco parking lot, up killa-my-lunga, and back to the parking lot

The Thang: YHC took the popular Cross Fit Workout Fight Gone Bad and modified it for F3.

5 Rounds, each exercise is done for 1 minute for max reps in that minute.  Once the minute is complete you immediately transition into the next excersise.

Rounds 1-2:

1 minute – Coupon thrusters

1 minute – Kettle bell swings

1 minute – Block over burpees

1 minute – OH press with coupon

1 minute – Run

1 minute – Rest

Round 3:

1 minute – Coupon thrusters

1 minute – Kettle bell swings

1 minute – Block over burpees

1 minute – High Deadlifts with coupon

1 minute – Run

1 minute – Rest

Round : 4

1 minute – Coupon thrusters

1 minute – Kettle bell swings

1 minute – Block over burpees

1 minute – High Deadlifts with coupon

1 minute – Coupon thrusters

1 minute – Kettle bell swings

1 minute – Run