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

August 2, 2019

Strength: In 20 minutes, work up to a 1 RM deadlift
WOD: “Open 17.4” – AMRAP 13 minutes
55 x deadlifts 
55 x wall balls 
55 cal row
55 x handstand push ups 

July 29, 2019

Strength: Strict Press + Push Press + Push Jerk, 5 x (3+2+2)
WOD: For time,
150 x double unders 
75’ front rack DB walking lunges 
50 x DB thrusters 
75’ front rack DB walking lunges
150 x double unders

July 25, 2019

Strength: Super set the following,
4 sets of… 10-12 x Dumbbell bench press & 6-8 x Dips
THEN…
3 sets of 8-10 x bent over dumbbell rows 
WOD: For time,
21-15-9
Handstand Push ups 
Double unders
Alternating Pistols