Finals WOD 7


"Fight Gone Bad"
Three rounds of:
Wall-ball shots 20/14lb
Kettlebell swings 32/24kg*
Box jump 20"
Push press 35/25kg

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score is total numbers completed.

(Programming credit to CrossFit Inc.)

There will be a cut following this workout. The top 20 athletes of each gender will progress to workout 8 which is the final workout.

Heneghan's notes:
"No competition is complete without a named workout, and this is one of the most classic of them all. Every spectator will be able to relate to what the athletes are going through. Athletes will have to balance what they have achieved before in this workout with what is manageable following a day and a half of competition. With an eye on the final some athletes will be in a dog fight to avoid the cut and some will be able to breath a little easier with the secure knowledge they are bound for the final.

*Kettlebell swings have been substituted for the typical sumo deadlift high pulls as we feel that swings present a similar yet safer movement for the athletes."

Witness the fitness: