CrossFit Firebase

Friday, 11-25-2016

Group Warm Up

 

Conditioning

4 Rounds for Time 5 Minute Cap

9 Shoulder to overhead 75/55

9 T2B

9 Box Jumps 24/20

1 Minute Rest

3 Rounds for Time 5 Minute Cap

9 Shoulder to Overhead 95/65

9 T2B

9 Box Jumps 24/20

5 Minute Rest

AMRAP 10 Minutes:

  15-ft. rope climb, 1 ascents

  Power Clean, 1 reps

  15-ft. rope climb, 1 ascents

  Power Clean, 2 reps

 15-ft. rope climb, 1 ascents

 Power Clean, 3 reps….

Continue adding 1 rep to the Power Cleans each round. rx 135/95

Crossfit Firebase

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