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

From the Blog

December 28, 2016

STRENGTH/SKILL: 3 rounds, rest 2 minutes after each round

250 m row sprint

20 x squat jumps
WOD: For time,

50-40-30-20-10 kettlebell swings reps
10 x burpees after each rep set

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STRENGTH: 3 position clean (high hang, below knee, floor) + jerk x 10 rounds, every 90 sec
WOD: “JT” 21-15-9 reps for time of:
Handstand Push-ups
Ring Dips

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