overhead squat (max attempt)
Happy Birthday, Melody!
as many rounds as possible in 20 minutes:
8x sumo deadlift high-pull @ 65/95-lbs.
The women’s weight for this workout is prescribed heavier than the men’s weight.
four rounds for time:
50x swing @ 55/35-lbs.
This video may be the most important we have posted to date. The audio is just as significant here, so please make sure you can hear the presentation. The gentleman speaking is Greg Glassman—our coach, and the founder and CEO of CrossFit, Inc. If “Fran” is the most (in)famous CrossFit workout, then “Fight Gone Bad!” is a close second.
“Fight Gone Bad!”
wall ball @ 20/14-lbs. (reps)
sumo deadlift high-pull @ 75/55-lbs. (reps)
box jump, 20″ platform (reps)
push-press @ 75/55-lbs. (reps)
In this workout you will move from each of the five stations after one 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 the call of “rotate,” you must immediately move to the next station for the best score. One point is given for each repetition, except on the rower, where each calorie is one point.
This workout is scored by the total points.
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