CrossFit Firebase Orlando

Friday, 10-27-2017

Strength — Superset (Deadlift & Barbell Bent Over Row)

  • Work up to 65-70%
  • 4 x 7 @ 65-70%

Conditioning — Lurong WoD
Raising the Bar Retest. AMRAP 9
8 Lateral Bar Hop Burpees
7 Cleans 135/95
6 Front Rack Lunges
5 S2OH
L1: 65/45, Front squats
L2: 95/55
L3: 135/95

Cash Out — Shoulder Stability

  • 3 Rounds — 2 min Rest
    • 200m Overhead Walk
    • Pick light kettlebells ( I use 13# for example )

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.

Tags: , , ,