“Fight Gone Bad”

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.  The stations are:

Wall Ball (10 ft  target), reps

Sumo Deadlift High-Pull, reps

Box Jumps, reps

Push-Presses, reps

Row (calories)

Your SCORE is your TOTAL REPS!

Affiliate Team Training

(Light Day)

7 Rounds for time:

10 Box Jumps, 24″ box

5 HSPU’s