CrossFit Firebase Orlando

Friday, 01-29-2016

Group Warm-up

2 Rounds 80% effort

400M Sprint, Rest 1 minute, 200M Sprint Rest 1 minute

Strength

Wendler Week 4 Deadlift w/ Super Set
5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75%
5X8 Dumbbell / Barbell Curls or Ring Dips

Conditioning

“Indy”
Complete 5 Rounds in 12 Minutes
5 Burpees
10 Box Jumps 24/20
15 Kettlebell Swings 53/35
20 Sit-ups
* Boulder = 30 Wall Balls
Any athlete not finishing the 5 rounds must complete 30 wall balls at the 12 minute mark
RTG = 6 Rounds

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