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

From the Blog

April 5, 2021

STRENGTH: Press Complex
Every 90 seconds x 3 sets complete 5 x strict press @ 70%
Every 90 seconds x 3 sets complete 5 x push press @ 70%
Every 90 seconds x 3 sets complete 3 x split jerk @ 70%
(Move directly from one to the next)

WOD: Complete 2 rds for time,
30 x kettle bell swings (53/45, 45/35, 35/18)
30 x wall balls (20/14, 14/10, 10/6)
30 x cals on rower
(Score #1)
….rest 2:00…
Then against a 7:00 clock, complete for max cals,
45 x kettle bell swings
45 x wall balls
Max cals in remaining time (score #2 for the day)
***level 1, reduce the reps on the two rounds to 20, including the cals. On the 7:00 part, reduce reps to 35.

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