FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

FGB IV

Donate Today! We will all be performing a workout on September 26th 2009. You can do a flat donation or if you know someone at the event make a pledge to donate $ per point. Either way your contribution will make a difference. The workout is as follows:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20″ box (Reps)
* Push-press: 75 pounds (Reps)
* Row: calories (Calories)

* The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Donate by clicking on this Link: FallOut CrossFit donation page


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