CrossFit Firebase

Saturday, 01-14-2017

Group Warm-up

Conditioning

Teams of 3

150 Double Unders
120 Push-ups
90 Pull-ups
60 KB Swings 53/35
30 Handstand Push-ups

30 Tire Flips
400M Run
15 Rope Climbs

30 Power Snatches
45 Clean & Jerks
60 Deadlifts

Power Snatch L1 95/65, L2 115/80, L3 135/95
Clean & Jerk L1 135/95, L2 155/105, L3 185/125
Deadlift L1 225/155, L2 245/185, L3 275/205

50 Minute Cap

Cashout

BOJO Mobility Session

 

 

 

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