CrossFit Firebase Orlando

Monday, 01-11-2016

Strength:

Week 2 Wendler Front or Back Squat w/ Super Set

5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3+ x90%
5X6 Pull-ups or 5X10 Ring Rows

Conditioning:
10 Handstand Push-ups
then, complete 6 rounds of:
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Shoulder to Overhead
then,
10 Handstand Push-Ups

20 minute cap
Cash-out:

30/30 (4mins): Flutter kicks and walking planks

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