CrossFit Firebase Orlando

For Time

Muscle Up Progression
1) Chest to Ring
Ring Pass Throughs
Ring Dips
2) Jumping Muscle Up
Ring Kipping
3) Muscle Up

WOD
12 KB Shoulder to Overhead (50+/25+)
9 Pullups
6 Manmaker Pushups (20+/15+)
25 Hammer Strikes
12 KB Shoulder to Overhead
9 Pullups
6 Manmaker Pushups
15 Parallette Jump Overs
12 KB Shoulder to Overhead
9 Pullups
6 Manmaker Pushups
5 Tire Flips

Post your scores to the Whiteboard.


For Time.

 

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