CrossFit Firebase

Strongman – Tuesday 11/8/2016

A) Dynamic effort narrow grip bench press, 45-60″ rest between sets, explosive
4 x 5 @ 50-65%
continue warmup
3 x 2 @ 80%

B) Farmer’s Carry + Farmer’s carry deadlifts + x6 KB Russian swings
carry to 1st cone, do 2 deadlifts
carry to 2nd cone, do 3 deadlifts
then x6 KB swings
farmer’s carry back to start

C) x4 weighted walking overhead lunges AHAP
at your own pace
To cone and back x4

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