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

From the Blog

May 11, 2016

STRENGTH: front squat 5-5-3-3-2-2

WOD: Every minute for 14 minutes, for total reps of KB’s and WB’s:
Even minutes: 20 double-unders (scaled = 40 x SU) + X kettlebell swings
Odd minutes: 20 double-unders (scaled = 40 x SU)+ X wall balls


STRENGTH: Bench press

Complete, 5 rounds:

3 x bench press superset with max rep strict pull/chin up

(Work up to a 3 rep max for the day in the bench press, and for the superset, odd rounds do pull ups and even round chin ups.)

*After your 10th set, perform, 1x max rep bench press with an empty barbell.

WOD: 5 rounds for time of:
2 x Rope Climbs
3 x Squat Cleans @ 80% of 2 RM
200m Run

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