Workout of the Day
STRENGTH
Back Squat
3-3-3
85% AMRAP
Notes
Perform 4-5 warm-ups followed by three work sets finding a heavy triple for the day. Then take 85% of your top set and perform an AMRAP. This should put you somewhere around 6-10 reps on your final set. Cap your AMRAP around 10-12 reps.
Example:
Warm-up sets:
45×10
75×8
95×5
115×3
Work sets
135×3
140×3
145×3
125×9
PARTNER METCON
In 12:00
270m Run
Max Distance Row
Notes
One partner starts on the run while the other starts on the erg. Everytime a partner comes back from the run switch places. Score is total meters rowed at the end of 12:00
Programming Template: Week 4/6
Register for Fight Gone Bad 2026!
Saturday 10.31.25 🎃 from 8:30-12pm
Since 2009, Fight Gone Bad has been one of CrossFit South Brooklyn’s most beloved community traditions—part grueling workout, part costume party, and all heart. Each year around Halloween, teams come together to sweat, get weird, and raise money for local causes that make Brooklyn stronger. Over the years, we’ve raised more than $520,000 for charity, and in 2026 we’re once again answering the call to serve our community by supporting Brooklyn Community Housing & Services.
Register here for $20 (Mandatory)
100% of your purchase goes to BCH&S
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Like last year, teams of up to 7 people may form a team together. Just put everyone’s name on your team into the spreadsheet above. Teams with less than 7 people may have additional people added to your team. Everyone who registers will be placed on a team regardless so no stress!
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