Crossfit Firebase, Orlando: (321) 696-3882

400m Run

Bear Complex (95#M / 65# W)
DeadLift
Row
Hang Clean
Front Squat
Push Press
Back Squat

If you place the barbell on the ground, must complete 6 Burpees and continue.

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10 Wall Ball Shots

15 Push Ups

20 Air Squats

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5 Rounds of the following exercises:

45sec of work at each station, 15 sec of rest between stations:

Get Up to Ball Slam

Overhead Squat (45#M / 35#W)

Box Jumps, 22"

50m Tire Drag / Hose Sprint

Kettlebell Clean & Press

Sledge Slam

Plank Hold

1 minute rest in between rounds

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If
you had planned to join us for your first free WOD today, call
our office to schedule a time to come in during the week or we hope to
see you next weekend at 0900 or 1000.

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Row 500m for Calories  (calories burned becomes rep count for the following exercises)

Push Ups

4-count Flutterkicks


 

If
you had planned to join us for your first free WOD this Saturday, call
our office to schedule a time to come in during the week or we hope to
see you next weekend at 0900 or 1000.

• » Comments (0)

5 Set of 5 Reps

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