WOD

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

Pally Fit LLC – CrossFit

Weightlifting

Overhead Squat (5×3)

We are going to work on balance for this. If you have pretty good form on OHS, regardless of how heavy you can go, then try this variation.

Set up an empty barbell to start (can add weight later if you feel comfortable). Grab 2 KBS and attach them to the barbell with bands. Now, do your OHS. Play around with weights and such here.

Metcon

Metcon (AMRAP – Rounds and Reps)

12″ AMRAP

21 Wallballs 20lb/14lb 10ft/9ft

15 T2B

9 Push-ups