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

From the Blog

April 4, 2018

STRENGTH: EMOM for 10:00 of,

3 x Goblet squats, remaining time of minute = max plank hold
WOD: 4 x three minute rounds,
10 x Front Squats 
10 x Pull-ups
Max Burpees – score is GRAND TOTAL OF ALL 4 ROUNDS
(2 Minute Rest between rounds)

OLYMPIC LIFTING

STRENGTH: Work up to a clean and jerk 1 RM

SUPPLEMENTAL (if time): A) front squats 3 x 8-10 @ 65% of 1 RM

  1. B) Push jerk or Split jerk 3 x 3 @ 80% of 1 RM

WOD: 10 rounds for time,

1 x clean and jerk 

3 x lateral barbell burpees

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