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

From the Blog

October 3, 2018

STRENGTH: Shoulder Press
2 x 5 @ 75%, 2 x 3 @ 80%, 1 @ 85%, 1 @ 90% +
WOD: 17 minute AMRAP for max reps, using an increasing rep count of 10 reps each round for each movement (10-20-30…)
Burpees
Push Press 
Kettle Bell Swings 

OLYMPIC LIFTING
STRENGTH: 1) squat clean 2-2-2-2
2) power clean 2-2-2-2
3) clean and jerk 1-1-1-1
WOD: 4 rounds for time,
5 x push jerks 
15 x box jumps

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