CrossFit Firebase Orlando

3 Round Circuit

In this workout you move from each of five stations after a minute. This is a five-minute round from which a two-minute break is allowed before repeating. The stations are:

  1. Pull Ups
  2. Box Jump, 24″M/22″W
  3. Tire Flip or Sumo Deadlift, 95#
  4. 50 yard Suicide
  5. Push-press, 95#M/65#W

On call of “rotate,” the athlete has 15 seconds to move to next station.

3 – 5 Minute Rest.

1 mile Run.

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