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

From the Blog

October 18, 2017

STRENGTH: Squat clean EMOM for 10 minutes x 2 reps @ 85% of 1 RM – keep weight same throughout EMOM
WOD: AMRAP 10 minutes
30 x double unders

15 x medball squat cleans 
10 x sit ups
 
OLYMPIC LIFTING
STRENGTH: A) Deadlift 4 sets of 8 reps @ 75% of 1 RM 
B) Bent over barbell rows 3 x 8-10 reps
C) Single Leg Romanian DL w/KB 2 x 8-10, per leg
WOD: Complete AMRAP in 7:00 of,
25 x double unders 
15 x Russian KB swings 
10 x jumping lunges 

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