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

From the Blog

December 19 & 20, 2013

Dec. 19, 2013

SKILL: Rope climbs/progressions

WOD:12 MIN AMRAP
20 x DU’s 

15 x Goblet squats 

10 x Box jumps 

SAM_2685

Dec. 20, 2013

WOD: For time,

row 1000 or run 800, then,

2 rounds (2 min rest after round1) of

DL x 10 

High hang power clean x 10

shoulder to overhead x 10 

OH squat x 10
back squat x 10

walking lunge in front rack position x 10,
finish with 50 x pull ups 

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