Fittest of the Fall WOD #1

CrossFit Boro – CrossFit

Warm-up

10 leg swings in all directions

15 PVC pipe passthroughs

200m run

3 rounds

5 wallballs

5 box jumps

5 KBS

5 kipping swings

A: Metcon (Time)

FITTEST OF FALL WOD #1

400M RUN – ROW SCALE 550/400

30 WALLBALLS

30 BOX JUMPS

400M RUN – ROW SCALE 550/400

21 AMERICAN SWINGS

12 PULLUPS

400M RUN – ROW SCALE 550/400

21 AMERICAN SWINGS

12 PULLUPS

400M RUN – ROW SCALE 550/400

30 WALLBALLS

30 BOX JUMPS

**EVERYONE GETS JUDGED

Mobility

foot smash

couch stretch

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