“Tabata Fight Gone Bad”
CrossFit Benchmark WOD
- Five Tabatas in 20 minutes
- Wall Ball Shots (20/14 lb) (10/9 ft)
- Sumo Deadlift High-Pulls (75/55 lb)
- Box Jumps (20 in)
- Push-Presses (75/55 lb)
- Row (for calories)
Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement. Complete the Wall Ball intervals before moving on to the Sumo Deadlift High-Pulls, etc. Complete a total of 40 intervals in 20 minutes.
Each movement is scored by the lowest number of reps (or calories on the rower) in each of the 8 intervals. Final score is the total of the scores for each of the 5 movements.
See also: "Fight Gone Bad."