Fight Gone Bad / 3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute
♀ 55-lb barbell, 14-lb medicine ball to a 9-foot target, and a 20-inch box
♂ 75-lb barbell, 20-lb medicine ball to a 10-foot target, and a 20-inch box
Post reps to comments.
Stimulus and Strategy:
Fight Gone Bad is a classic CrossFit benchmark that targets metabolic conditioning and stamina. The goal is to stay in constant motion while avoiding full muscular fatigue in any one movement.
Before you start, pull up your score from May 3, 2025, so you have a clear target to beat. Hold full range of motion on every movement throughout. On the rower, keep moving continuously but only push as hard as you can without dragging down your other reps — it's already your lowest-rep station, so it's not worth it to go too hard there. Pick one movement you're strongest at and go all-out on it for your highest score, holding moderate, steady reps. You'll rack up the biggest total by leaning hard into push presses and wall-ball shots while easing off on sumo deadlift high pulls and rowing.
Intermediate option: Same as Rx'd.
Beginner option / 3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box step-ups
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute
♀ 35-lb barbell, 6-lb medicine ball to a 9-foot target, and a 12-inch box
♂ 45-lb barbell, 10-lb medicine ball to a 10-foot target, and a 20-inch box