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

From the Blog

November 28, 2018

SKILL/STRENGTH: EMOM rotate for 15 minutes

Min 0: 12 m/10 f cals row 

Min 1: single arm DB push press, 5 per arm

Min 2: single arm OH DB walking lunge, 5 per leg
WOD: AMRAP 12 minutes,

3 x Bar Muscle-ups 

6 x Thrusters 

9 x burpee

OLYMPIC LIFTING

STRENGTH: Every 90 sec, for 10 sets,

Hang Snatch + Snatch (1+1)

Build over the course of the 10 sets to a heavy complex.

HERO WOD: The “Three Wise Men” Tribute 

Three AMRAPs in 16 minutes

AMRAP in 4 minutes,

5 x Hang Squat Snatch 

10 x Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes,

10 x Power Cleans 

20 x Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes,

15 x Box Jump-Overs 

30 x Wall Ball Shots 

Score is the total number of reps completed for all three parts.

We wish you many happy, new adventures Billy! You will be missed! Enjoy the sun!

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