2016 FITTEST OF THE FALL WOD #2

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

12 T2B

20 GHD SITUPS

Warm-up

banded hip opener

super front rack

3 rounds

5 cleans

5 jerks

5 wallballs

5 kipping swings

A: Metcon (AMRAP – Rounds and Reps)

FITTEST OF THE FALL WOD #2

RX

12 MIN AMRAP

12 WALLBALLS (20/14 TO 10′)

6 T2B

**PARNTERS ALTERNATE ROUNDS**

SCALED

12 MIN AMRAP

12 WALLBALLS (14/10 TO 10′)

6 ABMAT SITUPS

**PARTNERS ALTERNATE ROUNDS**

Mobility

quad smash on foam roller

side deltoid smash

B: Clean and Jerk (8 MINS TO BUILD TO MAX CLEAN AND JERK)