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

From the Blog

April 8, 2015

SKILL/STRENGTH: Sled push individual or teams

WOD:

Round #1, 4:00, for max WALL BALLS

400 m run, then

Max # wall balls 

Round #2, 4:00, for max TOES TO BAR

400 m run, then

Max # toes to bar 

Round #3, 4:00, for max FRONT  SQUATS

400 m run, then

Max # front squats

Round #4, 4:00, for max BOX JUMPS

400 m run, then

Max # box jumps 

*Add grand total of reps for all exercises together, and that is your score

**There is no rest between rounds

***The run may be scaled to 200 m if you are not Rx’ing it.

OLYWOD

STRENGTH: clean and jerk x 1 rep for a total of 20 reps on the :30 at 70% of 1 RM

WOD: 3 rounds for time,

400 m run

15 x high hang power clean 

10 x front squats 

5 x handstand push ups

SAM_4165

Have your say

css.php