CrossFit Firebase Orlando

2 Rounds

Warm Up-
Dynamic Hip
Change of Direction

Agility and Coordination
Drills
3 x Max Effort 5/10/5 Shuttle Run

WOD
2 Rounds For Time of:
3:00 AMRAP of:
5 Parallette Shoot Throughs
10 L-R Lateral Bar Hops

1:00 Rest

3:00 AMRAP of:
5 Tire Flips
10 Tire Jumps

1:00 Rest

3:00 AMRAP pf:
5 Ring Dips
10 Forward/Backward Barbell Jumps

Rest 1:00 between rounds

Score is Total Rounds plus Total Reps

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