CrossFit Firebase Orlando

Endurance/Running

Zercher Squats
Zercher Squats: Picked up by squeezing bar in between elbows and driving fists to chest.

3 x 5 Warmup Sets
5 x 5 Working Sets*

*Weight should climb each set. This is an introduction to Zercher Squats and a recovery day.
Squats should not be maximal effort.

WOD
Run 800m, Rest 2:00
Run 400m, Rest 1:30
Run 200m, Rest 1:00
Run 400m, Rest 1:30
Run 800m

For Time.

Score is total time of all runs plus rest periods.

Post your scores to the Whiteboard.

 

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