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CrossFit Benchmark WOD: “Fight Gone Bad” – Wednesday 10-4

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Warm-up

2 rounds

:30 work/No Rest

High knees

Push ups

Squat Jumps

Mountain climbers

 

2 heats (partner up and judge/count for one another)

Benchmark WOD (18 mins)

“Fight Gone Bad!”

Three rounds of:

Wall-ball,

Sumo deadlift high-pull, 75,55

Box Jump, 20in box

Push-press, 75,55

Row (Calories)

 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Level 2/1 (65,35)