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

From the Blog

January 12, 2021

SKILL PREP: EMOM for 9 min.

1) 30 seconds handstand hold

2) 30 seconds double kettle bell overhead static hold

3) 30 seconds double front rack kettle bell squat hold @ 90 degrees

WOD: Against a 17:00 running clock,

Complete 10-9-8-7-6-5-4-3-2-1

Double dumbbell thrusters

….in remaining time…

Work up to a 2 RM clean (touch and go)

*Two scores: 1) Time to complete WOD and 2) 2 RM clean weight

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