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

From the Blog

March 7, 2018

STRENGTH: For 3 cycles complete,

10 x back squats

20 x DB walking lunges AHAP

(rest 2 minutes)

WOD: For time,

50-40-30-20-10 of double unders

After each set of double unders complete – 5 x pull ups and 10 x push press 


SKILL: Burgener Drill warm up

STRENGTH: A) Power snatch + Hang squat snatch x 2, every 90 seconds for 8 sets (build)

B) OH squat 5x5x5

WOD: 9 min AMRAP,

3 x hang power snatch 

6 x hand release push ups 

9 x  sit ups

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