"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 calories
Rest 1 minute
♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box
Post total reps to comments and log your score in the CrossFit app (CrossFit Benchmarks are located in the "Progress" tab).
Stimulus and Strategy:
Fight Gone Bad is a classic CrossFit benchmark that targets metabolic conditioning and high-rep stamina. Stay balanced and keep moving, but avoid reaching full muscular fatigue. Review your previous score to plan for today, and hold yourself to full range-of-motion standards on every movement.
On the rower, push only as hard as you can without losing reps on the other movements, since the row gives you the fewest reps anyway. Pick one movement you excel at and aim for your highest score there, while keeping reps and pace moderate on the rest. In general, you'll get the highest score by prioritizing the push presses and wall-ball shots and pulling back on the 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 jumps
1 minute of push presses
1 minute of rowing calories
Rest 1 minute
♀ 6-lb medicine ball to 9 feet, 35-lb barbell, 12-inch box
♂ 10-lb medicine ball to 10 feet, 45-lb barbell, 12-inch box