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

From the Blog

9/21/2022

STRENGTH: Squat Clean EMOM

Min 0, 1, 2, 3 = 3 reps @ 60-65%

Min 4 = REST/CHANGE WEIGHT

Min 5, 6, 7, 8 = 2 reps @ 65-70%

Min 9 = REST/CHANGE WEIGHT

Min 10, 11, 12 = 1 rep @ 80%

Min 13 = REST/CHANGE WEIGHT

Min 14 = MAX REPS AT WEIGHT FROM MINUTES 0-3 (60-65%)

WOD: 3 rounds for time [20 Minute Cap]
30 x Lateral Barbell Burpees
20 x Hang Power Cleans
100 x Double Unders
Rest 1 Minute Between Rounds 

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