CrossFit Firebase Orlando

For Time

Warm Up
4 Rounds of:
5 PVC Overhead Squat
5 PVC Hang Squat Snatch
10 Pushups
3-5 Dead Hang Pullups
3 Position Instep Stretch

WOD
Station 1
4 Rounds of:
300m Row
30 Hammer Strikes
Station 2)
4 Rounds of:
10 Thrusters (95/65)
15m Bear Crawl
Station 3
4 Rounds of:
400m Run
6 Heel Claps
Station 4
4 Rounds of:
Jump Lunge Ladder*
10 FireBase Infidel Burpees

For Time

*Reps: 4 – 8 – 12 – 16 – 20
M –  RX: 25 -15 – 10 – 5 -2.5#
F –  RX: 15 – 10 – 5 – 2.5#- 0

Post your scores to the Whiteboard.

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