In an effort to further the METCON and overall Strength of the CrossFit Legacy athletes, we introduced them to "Fight Gone Bad"(FGB)
If you are unfamiliar with FGB, thats Ok. It is a CrossFit staple workout and is often performed at the Level 1 Crossfit Certifications.
It was originally designed for a MMA fighter and upon completion and total exhaustion, he said, "It felt like a fight gone bad!" The rest is history.
WOD
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a 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 call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Our athletes are making great progress. They are learning the moves well and demonstrating great intensity in spite of heavy loads and complex moves!!!
Results
Scaled
Terry--232/scaled
Sharon--249/scaled
Erica--280/scaled
Angie--197/scaled
Kayla--180/scaled
Tylor--294/scaled
Joe--156/scaled
Unscaled
Eric--224/unscaled
Action Shots
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