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

From the Blog

November 14, 2018

STRENGTH: Front squat 10-10-10
WOD: AMRAP in 15:00
250 m row
15 x wall balls 
15 x kettle bell swings 

POWERLIFTING
STRENGTH: 1) Bench Press, warm up, then,
2 x (75% x 5), 2 x (85% x 3), 2 x (90% x 2)
2) DB floor press 3 x 8-10
3) Dips 3 x 8-10
*Superset the floor press & dips
WOD: 7 minute AMRAP
24 x double unders 
12 x hand release push ups
12 x 2 ct Russian twists

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