November 20, 2013

FallOut CrossFit will be closed on Thanksgiving Day – November 28th.

SKILL: Tabata hang or tabata handstand hold (athlete’s choice)

 

WOD: For max rounds + reps,

3:00 AMRAP

5 x thrusters 

5 x pull ups

(rest 2 minutes)

3:00 AMRAP

5 x Shoulder to OH 

5 x burpees

(rest 2 minutes)

3:00 AMRAP

5 x power snatch 

5 x lateral jumps over barbell

 

OLYWOD

1) In 10 minutes, work up to a heavy single clean and jerk

2) EMOM 10 minutes – 2 clean and jerks at 70% of 1 RM

For time,

5-10-15-10-5

handstand push ups

burpees