“Fight Gone Bad – CFJC Style”
Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the next round. We will complete three rounds.
Count the number of reps completed (count calories for rowing), combine reps from each round for a total score.
(Note: Fight Gone Bad is a named CrossFit workout that usually includes sumo-deadlift highpull with a barbell. However, we have found that the SDHP with a barbell is a movement with a silly-high injury rate – much higher than other barbell movements. Therefore at CFJC, we perform SDHPs with a kettlebell as it has a very low injury rate – advanced athletes can use a BB if they like – our RX will be with the KB or BB. We know that other boxes don’t sub this, but we are smarter than them… so there!)
- Wall balls (20/14lb)
- Sumo deadlift high-pull with KB (32/24k)
- Box jumps (20″)
- Push-press (75/55#)
- Row (for calories)
Beginners: Go lighter and/or use a lower box
Advanced: Use a BB for the SDHP if desired (75/55lb)
Review your score from the last time we did this WOD: http://www.crossfit-johnscreek.com/wod-for-thursday-february-7-2012/
