CrossFit Firebase Orlando

Choose Your Own Adventure

Olympic Work
20 Hang Squat Snatch
20 Hang Squat Clean

3 x Max Effort Dead Hang Pullups

Skill Work for 12.4- Wall Balls/ Double Unders/ Muscle Ups

Endurance (Pick One: Row or Run)
Row Track:
1000m @70% Effort

Set Intervals for time
10 x :30 Sprint, :30 Rest

10 x 10 Hollow Rocks (Use Good Form)

Set Intervals for time
10 x :20 Sprint, :40 Rest

Run Track:
Work/ Rest 1:1
6 x 100m Sprint
Rest 2:00
6 x 200m Sprint
Rest 3:00
4 X 400m

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