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

From the Blog

August 31, 2016

SKILL: Alternating exercises EMOM for 10 minutes,

5 x strict pullups or ring rows

10 x push ups

WOD: 3 rounds, use 45 sec work/15 sec rest per exercise, for MAX TOTAL REPS

Row (cals)

Kettle bell swings

Burpees

Sit ups

(rest 1 minute upon completion of each round)

OLYMPIC WOD

STRENGTH: A) Squat clean 4 sets x 3 reps @ 75%, 3 sets x 3 reps @ 80%, 2 sets x 2 reps @ 90%

B) Split Jerk 3 x 3 @ 80%, 2 x 2 @ 85-90%

METCON: 3 rounds for time,

200 m run

15 x toes to bar

Image result for fall workout inspiration

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