Fittest of the Fall WOD #2

CrossFit Boro – CrossFit

Warm-up

super front rack

3 rounds

5 cleans

5 kipping swings

10 sec plank hold

A: Metcon (AMRAP – Rounds and Reps)

FITTEST OF THE FALL WOD #2

RX

12 MIN AMRAP

21 POWER CLEANS @ 135/93

21 ABMATS

15 HANG CLEANS @ 135/93

15 GHD SITUPS

9 SQUAT CLEANS @ 135/93

9 T2B

SCALED

12 MIN AMRAP

21 POWER CLEANS @ 95/63

21 ABMATS

15 HANG CLEANS @ 95/63

15 HOLLOW ROCKS

9 SQUAT CLEANS @ 95/63

9 V UPS

Mobility

barbell internal rotation smash

gut smash

Leave a comment