20
Jan
Australia Fire Wod for a Cause
Pally Fit LLC – CrossFit
Weightlifting
Deadlift (5×3 at 75-85%)
Metcon
This is a variation on the crossfit classic, Fight Gone Bad. This workout was developed by Crossfit Perth to raise awareness on the wildfires raging across Australia. Please consider using this link (https://fundraise.redcross.org.au/fundraiser/crossfitperthcomau) to donate to the Australian Red Cross in support of disaster relief and recovery efforts in the region! — at Crossfit Perth.
Metcon (AMRAP – Reps)
“Fires Gone Bad”
5 Rounds of 5 Stations
40 sec – Max WB
Rest 20 sec
40 sec-Max Russian KBS
Rest 20 sec
40 Sec- Max Burpee
Rest 20 sec
40 Sec – Max V sit ups
Rest 20 sec
40 Sec – Max Row Cals or 10m Shuttle runs
Rest 20 sec
Score = total reps + total cals