CrossFit Firebase

Wednesday, 04-12-2017

Strength

Bench or Strict Press

5 @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95%, AMRAP @ 80%

Conditioning

10 Double Unders, 10 Wall Balls

20 Double Unders, 20 Wall Balls

30 Double Unders, 30 Wall Balls

40 Double Unders, 40 Wall Balls

Cash Out

Weighted Good Mornings

5×5 working up to a heavy weight ( heavy for this is about 25-30% of max deadlift weight )

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