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

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
If you have body amour, wear it.
TIMED: 1 mile run
STRENGTH: SDHP 5x5x5x5, heavy, @ 80% of 1 RM
WOD:15 minute AMRAP
5 x burpees
10 x deadlifts
15 x box jumps

Maintenance: 3 rounds
5 x snatch high pull
5 x high tire jumps (no stepping, think of it as a vertical jump)
WOD: “Jackie”
1000 m row
50 x thrusters
30 x pull ups

WOD:
A) 6 rounds, each round 1 minute w/:30 rest between rounds
Strict Pull Ups 5 reps/3 reps
Max # handstand push ups for remainder of minute
B) 5 rounds, each round 1 minute w/no rest
1 minute max # Goblet squats
1 minute max # box jumps

Memorial Day Murph!
