CrossFit Firebase Orlando

For Time

Group Warmup

5 Rounds of:
:30 Handstand Holds*
:30 Rest, then
5 Rounds of:
:30 Bar Hang
:30 Rest

WOD
15 Handstand Pushups, then

4 rounds of :
200m Run
1:00** Single Unders (Active Rest), then

10 Handstand Pushups

For Time.

* 5 Burpee Penatly for any break in holds. Burpees accumulate and are assessed at end of work.
** 1:00 Begins and ends with Jump Rope in hand.

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