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

From the Blog

September 19, 2018

STRENGTH: EMOM for 12 minutes – perform 6 complete cycles
1) snatch x 3 repetitions at 75% of 1 RM
2) Handstand Walk / Handstand Hold x 10-15 yards or 20 seconds
WOD: For time,
50-40-30-20-10 cals rowing,
After completion of EACH cal set, complete
15 x kettle bell swings 
10 x air squats
5 x burpees

OLYMPIC LIFTING
STRENGTH: 1) sumo deadlift – 1 x 10, 1 x 8, then 4 x (4-6)
2) sumo stance KB goblet squat w/2 sec pause at bottom 4 x 8
3) single arm DB row 4 x 8-10 per arm
WOD: For time,
21-15-9
Deadlift 
Pull ups

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