CrossFit Boro – CrossFit
Warm-up
15 pvc pipe passthroughs
3 rounds
2 burpees
3 dball to shoulder
10 DUs
A: Metcon (AMRAP – Reps)
FITTEST OF THE FALL WOD #3
RX
15 MIN AMRAP
3 DBALL TO SHOULDER @ 80/50
6 BURPEES
18 DU
6 DBALL TO SHOULDER @ 80/50
12 BURPEES
36 DU
12 DBALL TO SHOULDER @ 80/50
24 BURPEES
72 DU
24 DBALL TO SHOULDER @ 80/50
48 BURPEES
144 DU
48 DBALL TO SHOULDER @ 80/50
96 BURPEES
288 DU
96 DBALL TO SHOULDER @ 80/50
192 BURPEES
576 DU
SCALED
15 MIN AMRAP
3 DBALL TO SHOULDER @ 50/30
6 BURPEES
36 SINGLES
6 DBALL TO SHOULDER @ 50/30
12 BURPEES
72 SINGLES
12 DBALL TO SHOULDER 50/30
24 BURPEES
144 SINGLES
24 DBALL TO SHOULDER 50/30
48 BURPEES
288 SINGLES
48 DBALL TO SHOULDER 50/30
96 BURPEES
576 SINGLES
96 DBALL TO SHOULDER 50/30
192 BURPEES
1152 SINGLES LOL
Mobility
anterior shin smash
couch stretch