CrossFit Firebase Orlando

Strongman, 1-24-2017

Part A

10 Minute EMOM

Odd
3 Back Squats Men, Start at 175 lb, Add 20 lb every odd minute

Even
10 Russian Swings 70/53

Part B

BarBell Complex Gauntlet (Cannot Drop the Bar)
Cone 1, 2 Power Cleans
Cone 2, 2 Front Squats
Cone 3, 3 Push Jerks
Cone 2, 1 Front Squat
Cone 1, 1 Power Clean

Part C

Slam Ball of Death 30 Seconds, 3 Rounds, 30 Seconds off Between Rounds

Ball Slams
Russian Twists
Half Moons
Sit-ups
Push-ups

 

 

 

 

 

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