CrossFit Firebase Orlando

AMRAP

Group Mobility Work

WOD
3 Rounds of:
:90 Seconds at each station with 2:00 Break between rounds.
1. Ball Slams
2. Box Dips
3. Overhead Plate Lunges (45/25)
4. Scaled Rope Climbs
*ground to standing back to ground = 1
5. 10m Bear Crawls

Each :90 seconds of work begins with a 100m sprint. Complete as many reps as possible with remainder of :90 seconds.

Core Work
3 Rounds of
:30 – :45 seconds of Hollow Hold
:30 – :45 seconds of Superman Hold

Post your scores to the Whiteboard.

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