CrossFit Firebase Orlando

Thursday, 03-09-2017

Skill. Muscle Ups

Red Pill. Clean Complex (EMOM 10)
Power Clean
Hang Clean (Squat)
Front Squat

Blue Pill. 5 Rounds for Time
3 Muscle Up
6 Deadlifts (225# / 155#)
9 Lateral Burpee Over Bar
12 2 Count Twisting Mountain Climbers (focus on squeezing the knee toward opposite elbow rather than speed)

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