CrossFit Firebase Orlando

Blue Pill/ Red Pill

Blue Pill. Oly
Establish a Clean and Jerk 1RM
3x Max Effort Dead Hang Pullups

Red Pill. Endurance
Choose one of the following

1)
3 Rounds of:
1000m Row
1000m Run
Rest 2:00
2:00 AMRAP Double Unders

2)
SPEED
4 x 100m Sprint, 2:1 Rest
Rest 4:00
4 x 100m Sprint, 2:1 Rest
Rest 4:00
4 x 400m Sprint, 2:1 Rest
Rest 4:00
2:00 AMRAP Situps (No Anchor)

 

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.