Fight Gone Bad <click to watch a video on the WOD

3 Rounds For Total Reps (No Rest Between Movements)

1 Minute Wall Balls (20/14 lbs)

1 Minute Sumo Deadlift High-Pulls (75/55 lbs)

1 Minute Box Jumps (20 in)

1 Minute Push Press (75/55 lbs)

1 Minute Row (for Calories)

1 Minute Rest

“The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.

When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.” -MuscleAndFitness.com

“Fight Gone Bad” was first posted on crossfit.com as the workout of the day for December 1, 2004.

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