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

From the Blog

January 2, 2019

STRENGTH: Every 90 seconds, for 9 minutes (6 sets) of:
Front Squat x 2 rep @ 80-85%
Strict Handstand Push-Ups to x 4-6 reps
WOD: For time,

40 x Wall Ball Shots 

20 x Pull Ups 
30 x Wall Ball Shots
15 x Pull Ups
20 x Wall Ball Shots
10 x Pull Ups
10 x Wall Ball Shots
5 x Pull Ups

OLYMPIC LIFTING

STRENGTH: A) Snatch 2x2x2x2, building up, touch and go

B) Snatch 8 x 1 @ 85% EMOM

C) OH squat 3 x 8 @75%

WOD: 9 minute AMRAP

20 x double unders

15 x ambat sit ups

10 x DB lunge

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