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

January 5, 2022

Benchmark: For Max Load,
Power Clean
Bench Press
Overhead Squat

*Score = Sum Total Load (Heaviest Power Clean + Heaviest Bench Press + Heaviest Overhead Squat)

ACCESSORY: 3 sets for quality,

10 x bent over double dumbbell rows

10 x barbell roll outs

10 x foot elevated ring rows

August 7, 2021

WOD: With a partner, complete for time, 2 rounds, 8 rounds each person, alternating full rounds (total of 16) – using two dumbbells throughout
1 x double dumbbell devil’s press (50/35, 35/20, 20/12.5)
2 x dumbbell thrusters
3 x dumbbell hang power cleans
4 x dumbbell shoulder rack reverse lunges

Immediately into…

4 x 200m run each person- alternating rounds (total of 8)