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

From the Blog

October 11, 2017

WOD: “Chistine”
3 rounds for time,
500m Row
12 x Deadlifts, bodyweight 
21 x  Box Jumps, 20″ 
CORE STABILITY: 2 rounds for quality,
10 x strict leg/knee raises, hanging from bar
20 x Russian twists w/kettle bell
30 x 2 ct flutter kicks
 
OLYMPIC LIFTING
STRENGTH: 3 position power clean (1+1+1) – high hang + below knee + floor x 10 sets every 1:30, build in weight as you go
WOD: 21-15-9
Squat clean 
Handstand Push ups

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