FIGHT GONE BAD! BENCHMARK

CrossFit Empire South – CrossFit

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Metcon

Fight Gone Bad! (3 Rounds for reps)

RX

3 rounds for max reps of:

1:00 wall-ball shots (14/20 lb)(9/10 ft)

1:00 sumo deadlift high pulls (55/75 lb)

1:00 box jumps (20 in)

1:00 push presses (55/75 lb)

1:00 rowing calories

Rest 1:00

INTERMEDIATE

3 rounds for max reps of:

1:00 wall-ball shots (14/20 lb)(9/10 ft)

1:00 sumo deadlift high pulls (55/75 lb)

1:00 box jumps (20 in)

1:00 push presses (55/75 lb)

1:00 rowing calories

Rest 1:00

BEGINNER

3 rounds for max reps of:

1:00 wall-ball shots (10/14 lb)(9/10 ft)

1:00 sumo deadlift high pulls (35/45 lb)

1:00 box step-ups (20 in)

1:00 push presses (35/45 lb)

1:00 rowing calories

Rest 1:00

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