Those of you who have “been around the block” in CrossFit will recognize these 5 movements in 1-minute AMRAPs as the infamous “Fight Gone Bad” (except for the Pull-ups which we’ll sub for Rowing). So let’s call this one “Run Gone Bad”!
Each of the 5 rounds has a 3:30 minute time limit, the remainder of which is used to execute as many reps as possible for the prescribed movement. Rest 30 seconds between rounds.
- Run 400m/ AMRAP Wallball (20#/14#)
- Run 400m/ AMRAP sumo deadlift high pull (75#/45#)
- Run 400m/ AMRAP box jump (24in/20in)
- Run 400m/ AMRAP Push Press (75#/45#)
- Run 400m/ AMRAP Pull-up
“The whole story of human and personal progress is an unmitigated tale of denials today — denials of rest, denials of repose and comfort and ease and pleasure — that tomorrow may be richer.”
– James Carroll