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

From the Blog

March 29, 2017

STRENGTH: 3 x 100 m farmer’s carry (AHAP) – any break in 100 m distance results in 25 x air squats per break (to be done upon completion of the 100 m segment) – rest 2-3 minutes between sets

WOD: AMRAP 20:00, for total reps,

10 x kettle bell swings

10 x burpees

10 x pull ups

20 x kettle bell swings

10 x burpees

10 x pull up

30 x kettle bell swings… etc

The WOD is an ascending ladder of kettle bell swings with a fixed 10 burpee and 10 pull ups between the kettle bells.

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STRENGTH: Every 90 seconds complete 1 x clean & jerk for 12 sets, increase weight every 3 sets

WOD: AMRAP 10:00,

3 x squat clean

5 x toes to bar

3 x push jerk

5 x toes to bar

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