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

From the Blog

October 23, 2014

LuRong WOD #7 – 7 Minute AMRAP

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

6 x Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)

8 x American KB Swings/Russian KB Swings

12 x Sumo Deadlift High Pulls/Sumo Deadlifts


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