CrossFit Firebase Orlando

Endurance Day

Endurance Day
Choose One…
Running:
Rx: 8 x 400m + 10 Burpees, every 4 minutes.
Sx: 10 x 200m + 6 Burpees, every 3 minutes.

or

Rowing
Rx: 5 x 500m Easy + 500m (@<1:50/2:00).
Anytime your pace goes above the allowed times, 5 burpees to be done afterwards.
Sx: 5,000m Row for Time.

then

Cashout:
Mobility Work
Stretch, foam, ball- athletes choice.
*OR*
Kipping 101… See video.
**Full Article + Video Series:
http://journal.crossfit.com/2011/02/tuckerkip1.tpl

Post your scores to the Whiteboard.

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