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

From the Blog

December 5, 2018

SKILL: Alternate between A & B for a total of 4 rounds of each
A) Handstand Holds × 30-40s 
B) Strict Pullups x Max Reps
WOD: 5 rounds for time
35 x double unders 
12 x kettle bell swings 
9 x handstand push ups 
6 x chest to bar pull ups 

OLYMPIC LIFTING
STRENGTH: A) Power clean w/pause below knee and at hang + Jerk w/pause on catch x 5
B) Power clean w/pause below knee + Jerk x 5
C) Power clean + Jerk x 5
SUPP: A) Single arm DB row 3 x 10
B) Single arm DB tricep arm kickback 3×10
*Superset A &B
WOD: 400 m Farmer’s carry

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