FITTEST OF THE FALL WOD #4

CrossFit Boro – CrossFit

Warm-up

banded hip opener

3 rounds

5 cal bike

5 front squats

5 push press

A: Metcon (AMRAP – Rounds and Reps)

FITTEST OF THE FALL WOD #4

RX EVENT 4:

AMRAP IN 11 MIN

PARTNERS ALTERNATE ROUNDS

6 THRUSTERS @ 115/73

12 CALS ON BIKE

SCALED EVENT 4:

AMRAP IN 11 MIN

PARTNERS ALTERNATE ROUNDS

6 THRUSTERS @ 75/55

12 CALS ON BIKE

Mobility

quad smash

barbell internal rotation

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