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

From the Blog

January 22, 2016

STRENGTH: Every minute, on the minute, for 3 rounds:
Minute 1 – 1-2 x Rope Climb (as high as you can) OR 5 x pull up negatives
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 x Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – plank

WOD: Against a 2-minute running clock, complete:
250 Meter Row
Ground to overhead x Max Reps

Rest 2 minutes between sets and complete four sets.

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