Saturday 30/8/24 "Fight Gone Bad" WOD

Warmup Mobility

Squat therapy/Active Stretching


Establish a max Calorie ROW in a 1 min

(use as a benchmark for WOD)


"Fight Gone Bad" 3 x RFT

Wall Balls 5/8kg (10ft target)

Sumo deadlift high-pull, 25/35kg

Box jump, 20-inch

Push press, 25/35kg

Row (calories)

5 exercises in a 5 min round.

1 min rest before repeating.

Score on total reps and calories rowed

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Copyright 2014 © · CrossFit Widnes - Unit 4 Waterloo Court, Waterloo Road, Widnes, Cheshire WA8 6TA

CrossFit Widnes
CrossFit Widnes

Unit 4,

Wellington Street Ind Est



CrossFit Widnes is a CrossFit Box based in North West of UK. We are a dedicated Strength and Conditioning gym in Cheshire offering Elite CrossFit training, Olympic Lifting, and Strongman Classes. Constantly Varied Functional Movements functional movements performed at High Intensity.