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

From the Blog

August 3, 2015


Dumbbell bench press x 8-10 reps

60 seconds rest

Dips x 8-10 reps

60 seconds rest

Plank hold x 60 seconds

60 seconds rest

WOD: 5 rounds of 3:00 AMRAPS, 1 minute rest between rounds of,

3 x pull ups

6 x burpees

9 x kettle bell swings

Athletes need to start at the top of the round at the start at each AMRAP. That way you can gauge your consistency and intensity.


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