CrossFit Firebase Orlando

Monday, 11-23-2015

Strength.

Week 3 Back Squat
5×50%, 5×60%, 5×70%, 5×75%,5×80%, 5×80%

WOD.

16’ EMOM
minute 1: 3 rope climbs
minute 2: 3 wall walks (mod: 30” HS Hold or Plank Hold)
minute 3: 8 front squats (155/115)
minute 4: 10 pull ups
(x4)

cool down.

2K easy run or row

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