CrossFit Firebase

Strongman – Tuesday 10/11/2016

A) Dynamic effort bench press – 30-45″ between sets
warmup
5 x 5 @ 55-60% speed bench press
warmup to 80%
4 x 2 @ 80% speed bench press

B) Stone carry and G2S
Out in the grass, carry stone (men) or plate bundle to far cone. Do 4 G2S. Carry back.

C) Conditioning
30″ each
mountain climbers / planks
plate pinches / air squats
ball slams / russian twists
x 2

45″ on / 15″ off
partner situp ball toss x 1
T2B x 1

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