CrossFit Firebase Orlando

Monday, 03-07-2016

P1030046

Strength:

Squats

1+1/4, 7×2 increasing.

Conditioning

5 Rds of:
:40 of max rep Clean & Jerks (135/95)
:20 rest
:40 of max rep Box Jumps (24/20)
:20 rest
:40 of max rep alt. DB (or KB) Snatch (50+/30+)

:20 rest

Cash Out:

Pick a movement that needs work and focus on it for 10-20 minutes

– HS Walk
– Strict or Deficit HSPU
– Pistols
– Ring Muscle ups
– Ring Dips
– Bar Muscle ups
– Rope Climbs
– Legless Rope Climb

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