Crossfit Firebase, Orlando: (321) 696-3882

FOR TIME:

As a three person team, complete the following:
800m Run with dumbell farmer’s carry (25#M / 15#W)
300 Reps of Push Press (75#M / 55#W)
400m Run with dumbell farmer’s carry
300 Reps of Ball Slam (25#M / 16#W)
800m Run with dumbell farmer’s carry

(Scale reps to 200 if 2-person team)

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33 GHD Sit Ups

33 Hip Extensions

25 Front Squats (#115 – 155 M / #55 – 95 W)

25 Box Jumps

25m Bear Crawl

25m Lunge Walk

25 Air Squats

33 Hip Extensions

33 GHD Sit Ups

Thanks for stopping by to check us out Tom J., Chris H., & Jay E. from Warwick Rhode Island Fire Department.  The guys were in Orlando for the "Firefighter Combat Challenge" taking place this weekend in Old Town, Kissimmee, FL.

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Max Reps of:
Pull-Ups (1 attempt on bar)

Max Reps for two minutes each of:
Push Ups
Air Squats
Sit Ups

1.5 Mile Run for Time

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20 Double Unders (or 80 Single Unders)

10 DeadLifts (@60% of CFT)

10 Pull Ups

RX Plus: 800m Run

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5 Rounds for Time of:

400m Run

20 Burpees

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Army SPC Eric Ulysses Ramirez, 31, of
San Diego, California; assigned to the 670th Military Police Company, Army National
Guard, National City, Calif.; killed Feb. 12, 2004, when he was attacked by
small-arms fire, a rocket-propelled grenade and an improvised explosive device
in Abu Ghraib, Iraq.

http://www.militarycity.com/valor/257028.html

Army Sgt. Federico G. Borjas, 33, of San Diego; assigned to 416th Civil
Affairs Battalion, 351st Civil Affairs Command, U.S. Army Reserve, San Diego;
died Oct. 16, 2008 in Bermel District Center, Afghanistan, of wounds sustained
from small-arms fire during a dismounted patrol.

http://projects.latimes.com/wardead/name/federico-g-borjas/

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