CrossFit Firebase

Strongman – Tuesday 8/9/2016

A) Squatting
Pause (back) squats 4 x 3 reps at 50%, 7″ pause in the hole
Speed (back) squats 5 x 4 at 55-60% (goal is 4 reps in 4 seconds)

B) Odd object carry – boxes with weight + Kettlebell
Load plates & KB on top of box. Carry box length of the floor. Set down and do 8 kettlebell power swings (72/53). Carry box back to start.

C) Core + Conditioning

2 x 45″ partner ball toss / 45″ ball slam
2 x 45″ russian twists / reverse burpees

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