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

From the Blog

November 29, 2017

STRENGTH: Overhead squat 5 x 5 x 3 x 3 x 2 x 2
WOD: AMRAP for 15 min
6-6-6 x 2 rounds, 9-9-9 x 2 rounds, 12-12-12 x 2 rounds…increase reps by 3’s after completing 2 rounds at designated rep count.
Calorie row
Power Snatch 
Box jump 
 
OLYWOD
STRENGTH: 2 + 2 (Power snatch + OH squat) – Every 90 seconds for 12 sets, increase your weight 3 times
WOD: 3 rounds for time,
10 x burpees
10 x ground to overhead 
10 x hand release push ups

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