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

From the Blog

July 11, 2018

WOD A: For time 80-60-40-20 double unders,
5 x pull ups
10 x sit ups
Complete the couplet following each set of double unders

(3 minute rest)

WOD B: 5 rounds for reps of,
2 minutes of burpee box jumps
(Rest 1 minute)
Men: 30 in. box
Women: 24 in. box


Olympic Lifting

WU: Burgener Drills w/PVC
STRENGTH: Snatch + OH squat complex
12 x (1 x power snatch + 2 x overhead squats), increase weight after every 3 sets
WOD: 10 minute EMOM for max burpees
1 x hang squat snatch + 1 x squat snatch, remaining time is burpees

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