CrossFit Firebase Orlando

Monday, 10-09-2017

Group Warm-up

2 Rounds
200M Run
30 sec Runners Lunge Each Leg
30 sec Yogi Squat
5 Goblet Pause Squats
10 Hollow Rocks

Strength

Week 7 20 Rep Back Squat (add 5-10lbs to previous week)

Conditioning

AMRAP 9
3 Burpee Box Jump Overs
3 P. Cleans
6 Burpee Box Jump Overs
6 P. Cleans
9 Burpee Box Jump Overs
9 P. Cleans
Reps keep ascending by 3’s
L1 95/65
L2 115/80
L3 135/95

Cash Out

400m Group Walk

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