Crossfit Firebase, Orlando: (321) 696-3882

As Many Rounds As Possible in 20 minutes of:

5 Pull Ups

10 Push Ups

15 Air Squats

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In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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Enjoy today alongside your family and friends! We are very thankful for all our members who make the FireBase such a wonderful place to train!

Potential FireBase Mascot - He needs a name!

Place your vote in comments:

“Meatball”

“Cash” (after Johnny Cash)

Gunny

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Deadlifts – 30 Seconds On/30 Seconds Off (185#+ M /95#+ W) for 5 Rounds

50 yard Suicides – 30 Seconds On / 30 Seconds Off for 5 Rounds

WOD For Time:

DB Snatch (Minimum 45#M/15#W) &  Burpee Ladder

RX: 1, 2, 3, 4, 5, 4, 3, 2, 1

RX+: 5, 4, 3, 2, 1, 2, 3, 4, 5

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10 Toes-to-Bar / Knees-to-Elbows

15 Front Squat (95-115#M/65-85#W)

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Skill/Lift Work  – 5 mins of Each, 30sec Work/30 sec Rest

Ring Dips

Power Clean

Then:

800m Run

20 Weighted Walking Lunge (45#M/25#W)

30 Wall Ball Shots

40 Push Ups

50 D-Ball Slams

800m Run

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