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

From the Blog

June 29, 2016

ENDURANCE: Five sets for max effort,
45 seconds of Rowing (for calories)
Rest 15 seconds

WOD: For time, 2 rounds,

Dumbbell Walking Lunges – 10 x steps
Box Jumps– 20 x Reps
DB Walking Lunges – 10 x steps
Toes to Bar  – x 20 Reps
DB Walking Lunges – 10 x steps
Burpees – 20 x Reps
DB Walking Lunges – 10 x reps

200 m run

STRENGTH:

1) back squat, warm up then:

75% – 4 sets x 5 reps

2) Snatch complex: 7 rounds – Every 90 seconds, perform:

3 x hang snatch pulls + 1 x hang squat snatch – build as you go

WOD: 3 rounds for max reps,

1 min max double unders

1 min max Russian KB swings

1 min max V-ups

SAM_4888

Have your say

css.php