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

From the Blog

October 5, 2017

SKILL/STRENGTH: 3 rounds of row 15 cals men/10 cals women as fast as possible. Immediately followed by 30 second nose to wall handstand hold

(Recovery 2 minutes)

WOD: 3 rounds to complete as many reps as possible in 5 minute AMRAPS. Complete the following in 5:00, with 1 minute rest between rounds. Pick up where left off at in previous round:

75 x double unders

35 x kettle bell swings 

35 x sit ups

25 x air squats

25 x box jumps 

15 x pull ups 

15 x burpees

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