FITTEST OF THE FALL WOD #4

CrossFit Boro – CrossFit

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A: Metcon (Time)

FOR TIME – 15 MIN CAP

100 CAL ROW

100 T2B

**1 PERSON WORKING AT A TIME

**70 CAL FF / 85 CAL FM / 100 CAL MM

L2 Skill/Strength

3 sets:

100m Single Arm DB OH Carry (70/50)

100m KB Farmers Carry (70/53#)

30-sec KB Front Rack Wall Sit (sit in a squat at parallel with your back against a wall. Hold two KB in the front rack position (35#/26#)

Mobility

lateral seam smash

couch stretch

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