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

From the Blog

September 5, 2018

WOD A: In 5 minutes, complete max wall ball shots 

This is a lesson in pacing.

WOD B: For time,

100 x kettle bell swings 

50 x double unders 

75 x walking lunge, no weight

50 x double unders

50 x single arm DB snatch, alternating 

50 x double unders

25 x toes to bar 

OLYMPIC LIFTING

STRENGTH: Establish 1 RM clean and jerk

WOD: For time,

3-6-9-12-9-6-3

Hang squat cleans 

Shoulder to overhead 

3 x Burpees over bar following each couplet

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