CrossFit Firebase Orlando

Strongman – Tuesday 12/6/2016

A) 10′ EMOM – dynamic effort 1″ pause in power position, explosive up. @55-60%
3 push press + 2 muscle up (sub strict pullups)

B) Loaded Prowler carry + heavy DB circus press (6 reps, 3 per arm)

C) Conditioning: Oxygen transport training (chose weight so you can go unbroken)

90″ on / 90″ off – thrusters
90″ on / 90″ off – OHS
90″ on / 90″ off – thrusters
90″ on / 90″‘ off – OHS

85-90% of MHR

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