Saturday 5.12.18

GPP
“Fight Gone Bad”
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift (75/55#)
Box Jumps (20″)
Push Press (75/55)
Row for Calories
Rest
PERFORMANCE
“Fight Gone Bad”
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift (75/55#)
Box Jumps (20″)
Push Press (75/55)
Row for Calories
Rest

OPEN

“Fight Gone Bad”
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift (75/55#)
Box Jumps (20″)
Push Press (75/55)
Row for Calories
Rest

Goal: 275 – 400 Reps

Fight Gone Bad, a CrossFit benchmark workout, was designed to simulate the demands of an organized MMA fight. Five minutes on, 1 minute off, for 5 rounds. We talk all the time about our three different tracks: GPP, Performance, and Open. This workout was designed to prepare athletes for martial arts (Performance), but is well known by the CrossFit community for its ability to deliver results no matter what your goal.

May 12, 2018 CFSC Staff WOD No Comments