Fight Gone Bad

GregQuote of the Day2 Comments

“Until we lose ourselves there is no hope of finding ourselves.”
-Henry Miller

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We used the 3 round version. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

2 Comments on “Fight Gone Bad”

  1. Just wanted to say thanks again Greg for letting me join you today, and for the coaching! I will be working on the row and hopefully the muscle-up! I wish you all the best with CrossFit Canmore and especially with your new little baby – p.s. CFLA is hosting a showdown in July and it would be fun to have you guys there….

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