Crossfit Firebase, Orlando: (407) 796-2972

As a four person team, complete the following:
120 Front Squats (145#M/85#W) off 2 bars
200m Farmers Walk
200m Run

120 Push Press (145#M/85#W) off 2 bars
200m Farmers Walk
200m Run

120 Deadlift (145#M/85#W) off 2 bars
200m Farmers Walk
200m Run

For Time.

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3 Rounds of 21 – 15 – 9:
Thrusters (75#M/55#W)
Burpees

then 400m Run

Note: Complete 21 – 15 – 9 of Thrusters & Burpees, then Run 400m. Complete this for a total of 3 cycles. 30 Minute Cap.

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Strength:
Weighted Pull Ups 3 – 3 – 3 – 3 – 3
Handstand Push Ups – 5 Sets of As Many Reps Possible. Rest 1 -2 minutes in between sets.

WOD:
50 – 40 – 30 – 20 – 10 of:

Double Unders
Sit Ups

Framing for the Office Buildout going up!

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As Many Rounds As Possible in 10 Minutes of:
5 Power Cleans (135#M/95#W)
10 Push Ups

Rest 3 Minutes.

On the Minute for 10 Minutes, 60m Sprints.

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Strength: 2 – 3 Reps on the Minute for 10 Minutes of Hang Power Snatch or Hang Squat Snatch@50-60% of 1 RM (Snatch).

Hanging L-Sit/Knee Tuck for 10 seconds on/10 seconds off for 10 Rounds.

WOD:
4 Rounds for Time of:
100m Uneven Farmer’s Walk (70&50#M/50&30#W)
200m Run
15 Push Jerk (95#M/65#W)

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Strength: Deadlifts.  3 reps on the Minute for 10 Minutes.

Hollow Rock: 10 Seconds Work/10 Seconds Rest for 10 Rounds

WOD:
5 Rounds of:
15 Sit Ups
5 Handstand Push Ups

then
5 Rounds of:
10 Air Squats
8 Push Ups
6 Dumbell Thrusters (25#M/15#W)

For Time.

RX PLUS: Reverse Tire Drag

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