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

From the Blog

September 25, 2018

STRENGTH: Rotate through the EMOM, 4 cycles of,
1) Single arm DB strict press x 5-7, per arm
2) Strict pull ups x 5-7
3) Max effort plank hold, cap at 1 min

WOD: 7 rounds for max reps, following a 90 second on/30 second off (rest) clock,
100 m Sprint 
Max Reps of:
5 x Kettle Bell Swings 
5 x Handstand Push ups 
Each round is 2 min in length. 90 seconds work/30 seconds rest. Each round complete the 100 m sprint then AMRAP of the KB and HSPU’s. Pick up where left off previous round.

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