Fight Gone Bad

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3 Rounds of:

Wall Ball – 10′ target, 20lb. ball men, 12lb. ball women
Sumo Deadlift High Pull –75lb. men, 65lb. women
Box jump – 20" box
Push Press -75lb. men, 65lb. women
Row (for calories)

In this workout you move between each of the 5 stations for one minute each. The clock does not reset or stop between exercises. At the end of each 5 minute round there is a one minute break before starting the next round. One point is given for each rep. One point per calorie on the rower.

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Two new faces at CFF today. Jack London joined us from Phoenix, and
Mark Despian from here in Flag tried their hand at Fight Gone Bad.


  1. Tara Paprocki says:

    Thanks for joining us today Mark and Jack! Great to have you and Super Strong work for your first Cross Fit work out! Great Job Mike Kelly on your first “fight gone bad”!!

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