Crossfit Firebase, Orlando: (321) 696-3882

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Wall Ball Shot, 20#

Push Ups

Box Jumps, 20″

RX PLUS: Burpee / Heavy Bag Relay 100m – 2 person team, 3 Rounds. On the go, Partner 1 picks up heavy bag and starts to move.  Partner 2 completes one burpee and sprints to partner 1.  After tagging P1, the bag is transferred to P2.  P2 continues moving while P1 completes burpee and sprints to P2, where transfer of heavy bag is made again. Move to 2 rounds of 100m Chase Ball.

....or pick it up a bit & relay 400m.

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400m Run

50 Pull Ups

400m Run

50 Sit Ups

400m Run

50 Push Ups

400m Run

50 Air Squats

800m Run

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While Partner 1 Rows - Partner 2 Runs 400m.  When P2 returns from run, P1 moves from Rower to D-Ball Slams. P2 begins 100m Bear Crawl. Once bear crawl complete, “Switch” is called. P1 moves to Bear Crawl, P2 completes D-Ball Slams.  This cycle remains the same throughout all the movements as follows:

Burpee to Box Jump / 100m Lunge Walk

Dumbell Cleans / 100m Frog Hops

Dumbell Push Press / 100m “Heavy Bag” 85# or Medball Carry 20#

Air Squats / 100m Bear Crawl

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Strength: As Many Reps Possible in 3 minutes of Deadlifts (135-275#M/105-185#W)

Rest 3 minutes, then

WOD:

70 Air Squats

60 Floor Wipers

50 Push Ups

40 Weighted Lunges

30 Knees-to-Elbows

20 Ring Dips

10 Dumbell Thrusters

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Clean & Jerk: Heavy Single, 3 sets – 1 Rep@85%

Snatch: Heavy Single, 3 sets – 1 Rep@85%

Dead Hang Pull Ups: As Many Reps Possible for 3 sets

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3 Rounds – Each round is 5 minutes, 1 minute rest between rounds.

5 Thrusters (95#M/65#W)

10 Box Jumps, 22″

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