“Fight Gone Bad” is a CrossFit WOD designed to be a high-intensity workout that involves rotating through different exercises. Here’s the structure: “Fight Gone Bad” 3 rounds for total reps: • 1 minute of Wall Balls (20-pound ball for males, 14-pound ball for females) • 1 minute of Sumo Deadlift High Pulls (75 pounds for males, 55 pounds for females) • 1 minute of Box Jumps (20-inch box for males, 20-inch box for females) • 1 minute of Push Press (75 pounds for males, 55 pounds for females) • 1 minute of Rowing (calories) • 1 minute of rest between rounds Tips: 1. Pacing: “Fight Gone Bad” is about maintaining intensity throughout each minute. Pace yourself to avoid burning out too quickly. 2. Smooth Transitions: Maximize your reps by smoothly transitioning from one movement to the next. Be ready to start each minute with purpose. 3. Efficient Movements: Focus on efficient and controlled movements for each exercise to sustain a consistent effort. 4. Breathing Control: Manage your breathing, especially during high-intensity movements like Wall Balls and Push Press. Benchmarks: A good goal is often 300 reps or more. Elite athletes may achieve scores over 400.