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

From the Blog

December 8, 2016

STRENGTH: “Bring Sally Up” squats, athlete choice of weight (body weight acceptable), then, upon completion, do 5 x 5 x 5 high box jumps

WOD: 15 minute AMRAP

15 x wall balls

5 x burpee shuttle sprints

9 x squat cleans


16 minute EMOM,

8 rounds EMOM of 3 x OH squats w/2 sec pause @ bottom  **MUST SQUAT SNATCH 1st REP!!!**

8 rounds of 3 position squat snatch

WOD: 2 rounds for time,

15 x power snatch

15 x OH squat

15 x box jump


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