CrossFit Firebase Orlando

15 minute AMRAP

Active Sprint Warm Up.
High knees
Butt kicks
Zombie marches
Power skip
Falling sprint starts: slow to fast short bursts

WOD 1:
800 RUN @ Start
400 RUN @ 5 min
200 RUN @ 8 min
400 RUN @ 10 min
800 RUN @ 13 min

* If at any point you do not make the time cap for given run, you are done running and must perform a 50 burpee penalty

then
Partner WOD 2:
15 mins for As Many Rounds/Reps as Possible of:
40 Russian KB Swings (53#/35#)
30 WallBalls (20#/15#)
20 Toe2Bar

*You Go I Go
**Split ALL Reps

Post your scores to the Whiteboard.

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