Crossfit Firebase, Orlando: (407) 796-2972

Strength: On the Minute for 10 Minutes, perform 3 Presses, 2 Push Press & 1 Push Jerk.

WOD:
21 – 15 – 9 of:
Power Clean (95#M/65#W)
Push Jerk

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50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 45 pounds
50 Back Extensions
50 Wall Ball Shots, 20 pound ball
50 Burpees
50 Double Unders
For Time.

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10 Dumbell Burpees (25#M/15#W)
20 Handstand Push Ups
30 SumoDeadlift High Pull (95#M/75#W)
40 Push Ups
50 Air Squats

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1 -  1  -  1 -  1  – 1  – 1

(Use the Power Clean or Squat Clean)

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1 mile Run
100 Overhead Squats (45#M/35#W)

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Row 750m

10 -7 – 5 of:
Hang Power Cleans (95-135#M/55-95#W)
Push Press

10 – 7 – 5 of:
Burpees
Barbell Rows (RX Same Bar)

10 – 7 – 5 of:
Ring Dips
Kettlebell Swings (70#M/53#W)

Run 1200m

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