CrossFit Firebase Orlando

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Gymnastic
Group Rollout and Warmup

WOD:
AMRAP in 20:00 of:
4 Handstand Pushups or Planche Pushups
8 Ring Inverts
Bear Crawl Cone to Cone

Skill/Power (All 3 Sections)
1) General Warm Up

2) Take 5:00 to establish Unbroken Double Under Max
Rest 2:00
2:00 AMRAP of Double Unders

3) Prowler Work
10x :15 Second push/:45 Second Rest
Rest 3:00
6x :15 Second Push/:45 Second Rest

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