CrossFit Firebase Orlando

Monday, 1-25-2016

Strength

Wendler Week 4 Front or Back Squat w/ Super Set
5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75%
5X8 Pull-ups or 5X12 Ring Rows

Conditioning

“Frank”
7 Rounds
5 Pull-ups
10 Sit-ups
15 Air Squats
3 minute Rest
6 Rounds
5 Tire Flips
10 Dumbbell Thrusters 40+/20+
200M Run
25 Minute Cap

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