CrossFit Firebase Orlando

Chipper Friday

Strength. Deadlift
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
Work Sets:
5 x 5 working up to 85% of 1RM

Chipper
80 Double Unders
70 Hollow Rocks
60 Alternating Single Arm Kettlebell Swings- Russian
50 In Place Lunges
40 KB Sumo Deadlift High Pulls
30 Ball Slams
20 Burpee Pullups
100m Sprint

For Time.

RX: KB- 53#/35#, Ball Slam- 20#/15#
GX: KB- 70#/53, Ball Slam- 25+#/20+#

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