“Fight Gone Bad!”
Three rounds of:
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)
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.
Add your points and post them to comments.
Benchmark Workouts are an integral part of an individuals success and longevity in CrossFit. Benchmarks, like in any business, allow you to see whether or not you are improving. An improvement in CrossFit would constitute as decreasing times (in WODs), increasing REPS, increasing WEIGHTS. This is GREAT. Be sure that you are keeping logs of your times, rounds and weights.
John Margotti’s Deadlift Numbers. Can you notice the increase in Strength and his Fitness? Nice job John! Keep up the great work!!