“Fight Gone Bad”
3 Rounds – 5 Exercises – 1 Minute per movement for max reps – 1 Min rest between rounds
Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Push Press (75/55)
The infamous FGB – In this one you will go for max reps at each movement for 1 minute. Upon hearing the call to rotate, you immediately move to the next station and start in without any rest. Continue through all five movements and then rest for 1 Minute before starting round 2 and later, round 3. 17 Minutes total length, 15 of that being straight work. It helps to have a partner to keep track of your numbers and make sure form is solid and all reps are legit. Your final score is the total reps of all movements. If you are able to bang out a 400+ score, you are a freak of nature and in elite status. Mid to high 300’s is hardcore and well respected!
This is a benchmark WOD and a CrossFit rite of passage, so don’t hold back and try to slide by. Put it on the line and go hard! Scale wherever you need to, it will still be tough!