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

From the Blog

August 15, 2019

WOD: With a partner!
A) 1600 m relay run
Rest 3 minutes
B) Against a 12 minute clock – 4 rounds, alternating movements
12/10 cal row
40’ single arm overhead DB lunge
7 x single arm DB to overhead, each side
Rest 3 minutes (if done prior to 12 minutes, begin your 3 min rest immediately)
C) Against a 7 minute clock w/one person working at a time
50 x burpees
Max reps in remaining time: Cleans (athletes choose weight)
*Record reps and weight
Midline: 3 rounds, not for time,
10 x deadbugs
20 seconds flutter kicks on stomach w/arm flutter
10 x butterfly position sit ups

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