TUESDAY 260120
Day 12 Strict Pull-up Progression
7-6-5-4-4
Then
Fight Gone Bad
3 Rounds for Reps
Each station is 1:00 minute with a switch at 0:50 seconds. There will be 5 stations. Between each round will be 1:00 minute of rest to log reps.
This workout first appeared on CrossFit.com on 1 December 2004. It was so named after MMA fighter BJ Penn completed the workout and when asked how it compared to a real fight, he remarked it was like a “fight gone bad.”
The stations will be:
Row – Calories
Wallballs – 20/14
Sumo Deadlift High-Pull – KB 53/35
Box Jumps / Step-ups – 20″
DB push press – 35/25
Log your total reps for each round. See if you can maintain your score through all 3 rounds.
Intensity is where the change happens.
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Tuesday’s Schedule
6AM – Workout of the Day
1030AM – Workout of the Day
430PM – Workout of the Day