CrossFit Firebase

Monday, 06-05-2017

Strength — Back / Front Squat

  • 5 @ 50%
  • 4 @ 60%
  • 3 @ 70%
  • 2 @ 80%
  • 1 @ 85%
  • 1 @ 90%
  • 1 @ 95%
  • 3 @ 80% Pause Squat

Conditioning — EMOM 5 — 3 Rounds

  • Round 1
    • 9 Overhead Squat
      • 75# / 55#
      • 95# / 65#
      • 115# / 50#
    • 3 Box Jumps
      • 24” / 20”
    • Rest 2 Minutes
    • Round 2
      • 6 Overhead Squat
        • 95# / 65#
        • 115# / 80#
        • 135# / 95#
      • 6 Box Jumps
    • Rest 2 Minutes
    • Round 3
      • 3 Overhead Squat
        • 95# / 65#
        • 135# / 95#
        • 155# / 105#
      • 9 Box Jumps

Cash Out: Coaches Choice

 

 

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