Crossfit Firebase, Orlando: (321) 696-3882

5 Box Jumps, 22″

10 Wall Ball Shots (20#M/15#W)

15 Kettlebell Swings

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The FireBase will be open tomorrow,  Thursday 12/31 for 0800, 0900 & 1000 WODs only. We will be closed Friday 01/01 (New Years Day) & reopen on Saturday 01/02 for 0900 & 1030 WODs.

Starting Tuesday, 01/05 – we will no longer hold 0800 WODs on Tuesdays and Thursdays. Thank you.

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100m Leap Frog for the number of reps of:

Push Ups

Push Press (95#M/55#W)

D-Ball Slams (25#/20#)

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Strength: 5 minutes of Each

Deadlift (225-275#M/95-135#W) – 30 Seconds of Work/Rest

Sit Ups – 30 Second of Work/Rest

WOD

Ten Rounds for Time of:

10 Burpees

10 Pull Ups

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5 Rounds for Time of:

800m Run

30 Kettlebell Swings

30 Pull Ups

The FireBase will be closed Christmas Day 12/25 & Saturday 12/26

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In a 3 person team:

250m Row

Air Squats

Plank Holds

Each member must complete 5 Rounds of all exercises

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