CrossFit Firebase Orlando

4 Stations

Group Warm Up
Wallball Chest Passes (Max Effort)
Standing Broad Jump (Technique)
Rowing Sprint Start (Technique)

WOD
4 Stations :30 Work, :30 Rest
5 Rounds of:

Row
High Lateral Jump
Tire Flip to Burpee Jump Through*
V-Ups

For Quality.

* Flip tire, perform burpee and jump into tire and out of tire.

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