CrossFit Firebase Orlando

AMRAP

Hip/Hamstring Warmup

Sprints
Sprint 800m
Rest 1:1
Sprint 600m
Rest 1:1
Sprint 400mRest 1:1
Sprint 200m

WOD
AMRAP in 15:00 of:
5 Box Jumps
11 Deadlifts
9 Plyo Pushups

Score is Rounds plus Reps

RX:
Box Jumps- 24″M/20″F
Deadlifts- 155#M/105#F
Plyo Pushups- 2×45# Plate M/1×45# Plate F
RTG:
Box Jumps- 30″M/24″F
Deadlifts- 185#M/135#F
Plyo Pushups 2×45, 1×25 M/1×45, 1×25 F

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