"Fight Gone Bad"
3 Rounds of the following exercises for 1 minute each:
Wall Ball Shots 20#-10’/12#-9′
Sumo Deadlift High Pull 75/55
Box Jump 20"
Push Press 75/55
Row for calories
Rest 1:00 minute
This is one of the best known CrossFit workouts designed for MMA fighter B.J. Penn by "coach" himself. Enjoy!
The morning crew poses down after Karen yesterday. Russ, Rob, Todd, Greg , Andy, Anne, Rhonda, and Joan.
Click below to see a video demonstration from CrossFit.com of Fight Gone Bad with an explanation of the workout from Greg Glassman.
FightGoneBadWithExplanationByCoach.mov
FightGoneBadWithExplanationByCoach.wmv
