CrossFit Firebase Orlando

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions.  The stations are:

  1. Wall-ball: 20# Ball, 10′ Target (Reps)
  2. Sumo deadlift high-pull: 75# (Reps)
  3. Box Jump: 20″(Reps)
  4. Push-press: 75# (Reps)
  5. Row (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

 

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.