CrossFit Firebase Orlando

Monday, 12-04-2017

Strength — Front or Back Squat

  • 5×3 @ 80%

Conditioning

  • 3 Rounds for Time
    • 3 Muscle Up
    • 6 Squat Clean
      • L1 — 95 / 65
      • L2 — 115 / 80
      • L3 — 135 / 95
    • 9 Box Jumps
      • L1 — 20 / 16
      • L2 — 24 / 20
      • L3 — 30 / 24
    • 12 Deadlifts
      • Same as Cleans

Cash Out — 3 Rounds

  • 50 Flutter Kick
  • 25 In and Outs
  • Max Duration Plank Hold
  • Rest to Recovery

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