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

April 6, 2022

STRENGTH: Front SquatsBuild to Heavy Set of 3 Front Squats
Then,

1 x 3 @ 90% of heavy set

1 x 3 @ 80% of heavy set

*Record your heavy 3

WOD: 5 x AMRAP 3:00
3 x Burpee Pull-ups
6 x Box Jump Overs
9 x Wall Balls
Rest 1 Minute Between Rounds

May 11, 2021

SKILL: EMOM for 8 sets, alternating

EVEN – 45 seconds double unders/attempts

ODD – 3 x wall walks or 30 seconds handstand hold or handstand walk practice

WOD: For time,

3 rounds of,

15/10 cal row

30 x double unders

5 x snatches

Rest 3

3 rounds of,

15/10 cal row

30 x double unders

5 x snatches

Rest 3

3 rounds of,

15/10 cal row

30 x double unders

5 x snatches

Snatch weight increases