FITTEST OF THE FALL WOD #3

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

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