Championship Fight Gone Bad

5 rounds of:
Wall-ball 20
Sumo deadlift high-pull 75
Box Jump 20″
Push-press 75
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.

Fight Gone Bad is one of the CF benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on Cross fit.com on December 1, 2004. It was so named after BJ Penn, professional mixed martial artist, remarked that it was like a “fight gone bad” when asked how it compared to a real fight.

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