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

From the Blog

January 25, 2017

STRENGTH: 3 rounds,

10 x handstand push ups

10 x ring dips

WOD: 3 rounds,

30 x kettlebell swings

15 x pull ups

…then 1000 m row upon completion of 3rd round. Complete before time is called.

STRENGTH: high hang squat clean (4 x 50%, 4 x 60%, 3 x 75%, 2 x 85-95%), then

3 sets of 2 reps of squat clean & jerk – use your 85-90%

Image result for olympic lifting silhouette

WOD: Complete as many rounds and reps as possible in 2 rounds of 6 minutes of,

15 x ground to OH

10 x toes to bar

5 x burpee over barbell

*2 min rest between rounds* Pick up from previous round*

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