CrossFit Firebase Orlando

Bar or Bust

Group Mobility. Lacrosse Ball
Low Back
Glutes
IT Bands
Quad Heads
Arches and Heels

WOD
As a team of 3
5 Rounds for time of:
250m Row
20 Box Jump Overs (24/20)
30 Shoulder to Overhead (75/55)*

All Members do all reps and all rounds. All members work at the same time. You may not move to the next movement, until all members have completed their movement.
* Once the WOD begins, the barbell may never touch the ground. If the bar touches the ground, at any point, all members must stop what they are doing and run 200m.

Post your scores to the Whiteboard.

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