CrossFit Firebase Orlando

Wednesday, 12-28-2016

Empty Bar Warm up

Strength. FireBase Complex (Working up to heaviest weight as possible)
Once you begin the lift, the hands cannot come off the bar until complete.
1 Clean Deadlift
1 Power Clean
2 Front Squats
1 Push or Split Jerk

Conditioning. 5 Rounds for Time
10 reps Rx / 15 reps Rtg Power snatch Rx 75/55, Rtg 95/65
15 reps Rx / 20 reps Rtg Wall Balls 20/14

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