CrossFit Firebase Orlando

Friday, 05-27-2016

P1060979

Strength:  Cleans
warmup to 85% then
2-2-2-1-1-1
(85-95%)

Conditioning: “Hit it and Quit It”
1000m run
3 rope climbs
2 squat cleans @ 85%
1 muscle up (bar or ring)
Scaling: 9 rope pulls, lower weight, x2 pullup + dip

*Should be a “dead sprint.” Clean weight should be very challenging.

Cashout:

  • Mobility
  • roll out
  • stretch
  • lacrosse ball
  • drink a beer

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