30 minute AMRAP of:

Jackie

• 1000m Row
• 50 Thrusters (45/35 pound)
• 30 Pull-ups

Then

Karabell

• 10 rounds
• 3 Snatches (135/90 pounds)
• 15 Wall Ball (20/14lbs @ 10″/8″ target)

Then

AMRAP of Cindy in the remaining 30 minutes:

• 5 pull-up
• 10 push-up
• 15 squat

Your result is rounds of Cindy completed.

6 rounds of:

• 1 minute of rowing
• 1 minute of burpees
• 1 minute of double-unders
• 1 minute rest

– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during rest period.

LEVEL2:

6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-under attempts
– Rest 1:00 between rounds.

LEVEL1:

5 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 single-unders
– Rest 1:00 between rounds.

INTENDED STIMULUS
80-100 calories; 60-90 burpees; 300+ double-unders.
Fight Gone Bad style workout originally programmed for professional boxer Robert “The Ghost” Guerrero's training on 140617.
Athletes should track individual movements each round and then try to beat the previous round's score.