This is a classic CrossFit workout, which was named when MMA fighter BJ Penn completed it and was asked what it was like… “like a fight gone bad!” The workout is famous enough in CrossFit circles that it even has become a type of workout – any WOD where you move from station to station after 1-minute sessions at each has been dubbed a “FGB-style” workout.
Solid scores start at 300 total reps, whereas elite athletes will score over 400.
06252013
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20/14 lbs (Reps)
Sumo deadlift high-pull, 75 lbs (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Previous Post:
Next Post: