CrossFit Firebase Orlando

Strongman – 5-17-2016

A) Deadlift for strength: 20′
Warmup to 85%, then
2-2-2-1-1-1 (85 – 95%)

superset with 4 x 10 dips (ring or bar)

B) Barbell overhead walk with push press
at start, 1 press push, then overhead walk to cone
at cone (midway), 2 push press, then overhead walk
at finish, 3 push press, then turnaround and overhead walk back to starting line

C) Core
4 x (30″ Russian twists with plate / 30″ weighted situps)
+ 2 x 30″ partner leg throws

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