“””Fight Gone Bad”””
3 Rounds AMRAP
1 minute Wall-ball shots, 20/14 pound ball, 10/9 ft target
1 minute Sumo deadlift high-pull, 75/55
“1 minute Box Jumps, 20″”/16″” box “
1 minute Push-presses, 75/55
1 minute Calorie Row
1 Minute Rest
Program Notes:
“During this busy holiday season we are taking a break from our regular programming and running some fun workouts and benchmarks that you can just show up, work hard, have fun and sweat. “”Fight Gone Bad”” is a classic benchmark workout.”
Scaling the Metcon:
RX+: 95/65#, 24/20, 30/20# Wall Ball
Intermediate: Same as RX
“Scaled: 14/10 Wall Ball, 65/45#, 16/12″”, “
Beginner: Scale to what is appropriate for progression per the individual, consider :45 instead of 1 min per round. Air Squat should be mastered before Wall Ball.