Okay - I am on this bus - so here goes....
DEFY-ight Gone Bad"The DEFY! take on CrossFit's "Fight Gone Bad"
With a continuously running clock, perform maximum reps in 60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/55 lbs)
- Double-unders (replaces the rowing in the original FGB)
No rest between stations; 60 seconds rest between rounds.
I did okay at this...not the best I can do, but not the worst. I'm not generally that strong Saturday mornings...not sure what the difference is - but I'm better after work - I guess the "aggression" is brought out in me. Ah well - total score was 175....without the SDLHP, I would have been far lower - since I was cranking out 25 of those the first two rounds.
Silly little achilles tendon is still wacked - so had to adjust to low impact...meaning box jumps were actually step ups, and double unders (not that I can do them anyway), were squat thrusts. Wall Ball was 14lbs...everything else was prescribed weight.
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