CrossFit Firebase

Wednesday, 07-12-2017

Strength: Deadlifts
1×5 @ 65%
1×3 @ 75%
2×2 @ 85%
AMRAP @ 50%

Conditioning. 5 rounds for quality*
10 Medball or plate pushups (Alternating sides)
Suicides at the alley with 4 cones
Right into AMRAP of Dips

*Rest 2 minutes each round
*The goal is 10+ dips each round. Use band and scale as needed to achieve the goal.

Cash Out. 4 rounds
20 Sit ups
15 Hammer curls

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