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

From the Blog

February 18, 2015

STRENGTH: 4 x 6-8 reps floor press

WOD: For time,

1000 m row 

75 x squats

50 x sit ups

25 x ring dips

 

OLY WOD

STRENGTH: Every 2 minutes, for 10 rounds

1 x Hang Power Clean to
1 x Hang Squat Clean to
3 x Front Squats

*Dropping the bar between movements is not permissible. Choose a heavy, but doable weight you can perform without putting the bar down, yet is still pushing on the weight side.

WOD: 21-15-9

Jerk 

Pull ups

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