CrossFit Firebase Orlando

AMRAPs

2:00 Max Effort Row for Calories

Rest 2:00

WOD 1
4:00 AMRAP of:
RX: 15 Pushups, 10 Situps
RX+: 15 Hand Release Pushups, 10 Knees to Elbows
RTG: 10 Handstand Pushups, 10 Toes to Bar

Rest 2:00

4:00 AMRAP of:
RX: 15 Barbell Jumping Squats (45#M/35#F), 10 Pullups
RX+: 15 Full Depth Barbell Jumping Squats (45#M/35#F), 10 Chest to Bar Pullups
RTG: 15 Full Depth Barbell Jumping Squats (45#M/35#F), 5 Bar Muscle Ups

Rest 2:00

2:00 Max Effort Row or Calories

Rest 6:00


WOD 2
12:00 AMRAP of:
5 Burpees
40 Double Unders
10 Burpess
40 Double Unders
15 Burpees
40 Double Unders…

Continue adding 5 Burpees per round until completed.

Score is total Calories Rowed and Rounds plus Reps of WOD 1 and WOD 2.

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