AO: f3rollingstone
Q: Pox
PAX: Hot Pack, Jobu, Pox, Manwich, ti, Vespa-Odell, Cheerwine
FNGs: None
COUNT: 7
No new names, no FNGs, just a CrossFit classic…Fight Gone Bad. We came, we saw, we conquered. It’s been a PoxBox staple since the Pax’s Xmas gift 3 years ago, one button push on the timer FGB!

WARMUP: 300 m run THEN 2 rounds 9 each slamballs, step ups. Merkins, air squats

THE THANG:
“Fight Gone Bad”
3 rounds for total reps
1 min each
– wallballs
– SDLHP (heavy KB)
– Box Jumps (20in or step ups)
– Push press (75/65)
– Bike (cal) or burpees
1 min rest after each round

Cooldown walk

MARY: 10 min of stretching including 2 min paleo squat

ANNOUNCEMENTS: no PoxBox next two weeks due to travel, Pax will have to be creative

COT: prayers for Vespa friend of friend who lost life, business and leaves behind family, prayers for Pox family friend, mom of 8 w/stage 4 cancer (pray for miracle), prayers for change of heart for all those perpetuating violence across our nation and attacking those for their faith.

Solid work today by all, I will miss this for the next two weeks