In this workout you move from each of five stations after a minute. This is a six-minute round including a one-minute rest after working on the five stations.  Perform 3 Rounds of the following:

  1. Wall-ball: 9/7kg, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 30kg (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 30kg (Reps)
  5. Row: calories (Calories)
  6. Rest

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments:


  1. DmxRonin

    Good to see PJ up the box & also visitors from CrossFit Cardiff.

    136 + 116 + 125 = 377

    Used USA masses to match against one of my first attempts.

    64 reps higher than Nov 2010!

  2. First time for me to do FGB. Real blower.
    Tough to keep the pace up in each round
    112 + 100 +102 = 314 rx. Enjoyed this one.

  3. scottdavey

    101-91-98=290 as rx so rough after a weekend of drinking and eating, was in a bad palce after this

  4. Fieldy

    Couldn’t make today but did a park wod this afternoon
    5 rds for time:Run 200m, 10press up’s, 10 sit up’s, 15 air squats, 20 double unders.
    New pb on du’s as well! Did 22 in round 3 and 23 in round 5 just because I got to 20 unbroken and wanted to see how far I could go!

  5. gocalf

    first time doing FGB chuffed that i managed 30kg on both weights, only 95-79-66 = 240

  6. Janie

    1st on ramp

    Skills – pull up with 20inch box and 5kg bumper – squats – press ups (bent legs)

    Run 200m, squat 5, press ups 5, pull ups 5, run 200 – 7,56

    Felt bloody awful after run – but did it! A bit daunted about first on ramp but felt so welcomed and supported it was untrue. Thanks Matt and Terri.

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