Fight Gone Bad
Three rounds of:
Wall-ball Shots ,20#/14
Sumo deadlift high-pull ,75# /55
Box Jumps, 20″
Push-press , 75#/55
Row (Calories)
1-minute rest(Then repeat)
Fight Gone Bad, a CrossFit benchmark
workout, was designed to simulate the demands
of an organized MMA fight. Five minutes on,
1 minute off, for 5 rounds. We talk all the time about our
three different tracks: Open, Performance,
and Fitness. This workout was designed
to prepare athletes for martial arts (performance),
but is well known by the CrossFit community for its ability to
deliver results no matter what your goal.


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