CrossFit Firebase Orlando

For Time

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Strength. Front or Back Squat
Find a 3RM with :03 Second Pause

Warm Ups. Mini Tabata
4 Rounds each of:
Push Ups
Air Squats

WOD
1000m Row
50 Wall Balls
30 Pullups

For Time.

Cool Down
Plank Holds
:30 on, :10 off for 3:00

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