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

From the Blog

January 11, 2021

MONDAY
STRENGTH: 12 minute EMOM,

1) 5 x strict pull ups OR 5 x jump negative pull ups OR 5 x ring rows

2) 30-45 second plank hold

3) 5 x single arm upright KB row, ea arm

WOD: On a 15:00 clock,

0:00 – 3:00,

400 m run  

Max front rack barbell lunges

–1 min rest—

4:00-7:00,

400 m run

Max lateral burpees over barbell

–1 min rest—

8:00-11:00

400 m run

Max front rack barbell lunges

–1 min rest—

400 m run

Max lateral burpees over barbell

*Score is total lunges and burpees

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