WOD
Fight Gone Bad
1 Minute at each station for 3 Rounds…
Wall Balls
Sumo Deadlift High Pull
Box Jump
Push Press
Row
*1 Minute Rest following each Round*
Fitness: 45/35 (20 inch step ups)
Performance: 75/55 (20)
Open: 75/55 (20)
Coaching tip: Fight Gone Bad is a CrossFit benchmark WOD designed to simulate the intensity of a mixed martial arts fight. This workout tests mental toughness as much as it does your endurance. The workout is scored as total repetitions so try with each movement try to plan accordingly and hit around the same number of reps per minute across all 3 rounds. In other words, don’t blow it out of the water your first round- keep a steady and consistent pace throughout.
**Please DO NOT DROP THE BARBELL TODAY. We have over 50 Dead bumper plates from people abusing them. The max load on the bar today is 75 pounds, lower the bar to your waist then set it down. No prizes for first place, only hugs for following the rules. **
The crew out for a run!