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

From the Blog

December 9, 2015

STRENGTH: 5 sets of,

Shoulder press x 8-10 reps

Flutter kick 30 sec

45 sec rest

WOD: 3 Rounds for time,
10 x Chest-to-Bar Pull-Ups
10 x Front Squats
10 x Burpees

OLYWOD

STRENGTH: 1)Warm up to 60% of your 1 RM power clean, then

Touch and go power clean – 10 rounds – Every 30 seconds, complete: 3 x @ 60% 1 RM

2) Jerk 3 sets of 3 reps

WOD: Complete 7 rounds for time of:

30 x double unders

15 x KB Russian twist

1x squat clean

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