CrossFit Firebase Orlando

Wednesday, 07-05-2017

Strength — Tempo Squats
Work up to 50-60% of 1RM
3 Sets of 12
3 as slow as possible
3 normal speed
3 as slow as possible
3 normal speed
Conditioning — Death By — 10min
Box Jump
L1 — 20” / 16”
L1 — 24” / 20”
L3 — 30” / 24”
Russian KBS
L1 — 35# / 20#
L2 — 53# / 35#
L3 — 72# / 53#
Cash Out — Uneven Kettlebell Walks
Pick a weight that can be done 100m unbroken
100m Walk — Overhead Left Hand
100m Walk — Overhead Right Hand
100m Walk — Single Arm Farmer Carry Left
100m Walk — Single Arm Farmer Carry Right

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