CrossFit Firebase Orlando

4 Rounds for Time

Gymnastic: 10 seconds on, 15 seconds off of  Hanging Knee Tucks, L-Sits or Handstand Holds for 10 rounds.

WOD:
4 Rounds for Time of:
50 Double Unders (or 150 Single Unders)
15 Steps of Waiters Lunge Walk, Right Arm (20#M/10#W)
15 Steps of Waiters Lunge Walk, Left Arm
2 15′ Rope Ascents (Modify with 15 Pull-Ups)

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