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

From the Blog

December 14, 2011

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Standard WOD

Max effort pull-ups

2,500 m row – Row 1:30 sec., rest for :30 sec



Cleans: Pull bar up to 1″ above knees. Pause for 2 seconds. Lower weight to floor. Repeat for 2nd rep. On third rep, pause, then execute a full squat clean. Focusing on using good technique.

Work up heaviness to 5 sets


5 minute mini-AMRAP

20 shoulder to shoulder push presses

10 squat jumps

5 clapping push ups

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