Fight Gone Bad

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Fight Gone Bad:

3 rounds of:
1:00 Wall-ball, 20lb ball (reps) - 31, 26, 19
1:00 Sumo Deadlift, 75lbs (reps) - 24, 25, 24
1:00 Box Jumps, 20" box (reps) - 63, 63, 56
1:00 Push-press, 75 lbs (reps) - 26, 17, 15
1:00 Treadmill, 10mph & 7% incline (Calories) - 26, 26, 26
1:00 Rest
Total Points: 467

Scoring: One point for each rep except on the treadmill where each Calorie is one point.

I modified this workout from the Crossfit original such that, while I moved from one exercise to the next as fast as possible, I made sure to give a full minute for each exercise. During rounds 1 and 2, that ended up being about 10-15 seconds between exercises. In round 3 it was more like 20-25 seconds between exercises. I also substituted the treadmill for the rower since ours has a busted display. The treadmill is much harder, IMO, since its speed is constant and it doesn't care how much wind you're sucking.