workout of the day
Monday 180730
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box
Scroll for scaling.
Post total reps to comments.
Compare to 160121.
Related:
• From the vault: Fight Gone Bad Demo With CrossFit 817
• From the vault: Colonial CrossFit Scales Fight Gone Bad
Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.
Beginner Option
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box
CrossFit Courses - July 23 - 29, 2018
CrossFit Level 1 Certificate Course - CrossFit Big D, Dallas, TX
CrossFit Level 2 Certificate Course - CrossFit North Atlanta, Atlanta, GA
CrossFit Level 1 Certificate Course - Reebok CrossFit One, Boston, MA
CrossFit Level 1 Certificate Course - CrossFit Roots, Boulder, CO
CrossFit Level 1 Certificate Course - Reebok CrossFit Cardiff, Cardiff, UK
CrossFit Level 1 Certificate Course - CrossFit Castelnau le Lez, Castelnau-le-lez, France
CrossFit Level 1 Certificate Course - 810 CrossFit, Grand Blanc, MI
CrossFit Level 1 Certificate Course - CrossFit Reston, Herndon, VA
CrossFit Level 2 Certificate Course - CrossFit SS (South Side), Jacksonville, FL
CrossFit Kids Course - Foremost CrossFit, Madison, WI
CrossFit Level 2 Certificate Course - CrossFit Sanctify, Madison, WI
CrossFit Masters Course - CrossFit Connex, Madison, WI
CrossFit Level 1 Certificate Course - MachineLab CrossFit, Portage, WI
CrossFit Level 2 Certificate Course - CrossFit X-Factor, Portland, OR
CrossFit Level 1 Certificate Course - CrossFit Little Hell, Roma, Italy
CrossFit Level 1 Certificate Course - Attitude CrossFit, Shenzhen, China
CrossFit Level 1 Certificate Course - CrossFit Klew, Somerset, NJ
CrossFit Level 1 Certificate Course - CrossFit Effects (FX), Sydney, Australia
CrossFit Level 1 Certificate Course - CrossFit Downtown Atlanta, Atlanta, GA
CrossFit Level 2 Certificate Course - CrossFit Vauxhall, London, UK
CrossFit Level 2 Certificate Course - CrossFit DC Northeast, Washington, DC
CrossFit Level 2 Certificate Course - CrossFit Recursive, Madison, WI