Crossfit Garage – CrossFit
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between stations. Following the row, athletes will have one minute rest before beginning back on the wallballs. All weighted movements should be completed at loads that allow for 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps. With the room ideally flowing from movement to movement as the workout is written, stagger by two minutes if short on equipment.