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

From the Blog

September 12, 2018

STRENGTH: 10 Min EMOM – 3 x front squats @ 80-85% of 1 RM
WOD: For time,
30 x wall balls 
500 m row
30 x hand release push ups 
500 m row
30 x DB lunges 
500 m row
30 x burpees

OLYMPIC LIFTING
Group Burgener!
STRENGTH: 1) Hang power snatch 1-1-1-1
2) Hang squat snatch 1-1-1-1
Use the heaviest weight you can for each set, but not a 1 RM max attempt!
3) Snatch grip push press 3-3-3
WOD: AMRAP in 10 min
30 x double unders 
10 x power snatches

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