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

June 12, 2021

STRENGTH: Farmer’s Carry

200 m @ easy weight

100 m @ moderate weight

50 m @ heavy weight

Rest as necessary between sets

WOD: On the 5:00, for 5 rounds

15/12 cal row or 12/9 cal bike

200 m run

18 x wall balls

January 7, 2020

Skill: 10 minutes of Double Under or Rope Climb practice

WOD:   Benchmark WOD “Angie”

For time:

             100 x pull-ups

             100 x Pushups

             100 x Sit-ups

             100 x Air Squats

                            Complete each movement before moving on!