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

From the Blog

August 9, 2017

STRENGTH: 4 rounds for quality, not time, of,

6 x strict pull ups

12 x jumping lunges

24 x 2 ct flutter kicks

WOD: 3 Rounds for time of,
25 Men/20 Women x Calorie Row
15 x Burpees, Bar-facing
10 x Front Squats

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OLYMPIC LIFTING

STRENGTH: A) 5 x (3 + 1) power clean + split jerk – reps are touch and go – build to your heaviest weight of the day. 2-3 minutes rest between sets.

B) Front Squat 3 x 5 w/2 sec pause @ bottom

WOD: 15-12-9-6-3 for time of,

Box Jumps

After each set of box jumps complete 3 x squat cleans (155/110, 110/75, 65/35)

Have you done it?
You have until August 31st to get your t-shirt – after that, well, who knows.
Grab a partner and sign up.
The Festivus Games are FUN and MOTIVATING – made for everyone (except professionals!)

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