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

From the Blog

May 22, 2019

STRENGTH: 10 Min EMOM
ODD: 5 x front squats @ 70% of 1 RM
EVEN: Max Cal Row
WOD: For time,
100 x double unders 
40 x single arm DB thrusters 
40 x sit ups
75 x double unders
30 x single arm DB thrusters
30 x sit ups
50 x double unders
20 x single arm DB thrusters
20 x sit ups
OLYMPIC LIFTING
Warm up with Junk Yard Dog, then Burgener w/PVC
STRENGTH: 1) Power snatch 3 x 3 x 3 x 3
2) Hang squat snatch 3 x 3 x 3 x 3
3) Squat snatch 3 x 3 x 3 x 3
4) Snatch balance 2 x 2 x 2 x 2
WOD: For time,
15 x lateral barbell burpees
9 x box jumps 
9 x lateral barbell burpees
9 x box jumps
6 x lateral barbell burpees
9 x box jumps
3 x lateral barbell burpees

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