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