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

From the Blog

November 4, 2015

WOD: Alternate exercises (ABABA pattern style) to complete AMRAP in 25:00 of,

A) 10 x Goblet squats 

B) 10 x handstand push ups 

A) 10 x burpees

B) 10 x wall balls 

A) 10 x DB walking lunge steps 

OLYWOD

STRENGTH: Every 2 Mins for 12 Mins,
Clean & Jerk Complex, 2 CP + 1 PC + 1 PJ + 1 SJ
(2 clean pulls + 1 power clean + 1 push jerk + 1 split jerk)
– reset at the bottom of both cleans pulls, rest remaining time
– QUALITY on each set

WOD: 10 Min Amrap of,
5 x left arm KB snatches
5 x burpees

5 x right arm KB snatches 
25 x Double Unders 

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