“Fight Gone Bad”

CrossFit Benchmark WOD

3 Rounds For Total Reps:
  • 1 minute Wall Balls (20/14 lb)
  • 1 minute Sumo Deadlift High-Pulls (75/55 lb)
  • 1 minute Box Jumps (20 in)
  • 1 minute Push Press (75/55 lb)
  • 1 minute Row (calories)
  • 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute rest is taken after each round. One point is given for each rep, except on the rower where each calorie is one point.

Scaling Option:
Weight Can be scaled to 45/35 on the barbells, box jump height can be scaled to 16/12, Wall Ball weight scaled as needed.

Categories: WOD

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