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