CrossFit Firebase Orlando

For Time

Mobility
Chest and Shoulders and Low Back
1. PVC External Rotation & Floor Internal Rotation
2. Lacrosse Ball Chest Smashing & Shoulder Smashing
3. Lacrosse Ball Lower Back Smashing

WOD
“Elizabeth”
21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips

Rest, then

As a team of 2, complete
10 Rounds (5 Each) of:
Partner 1- 200m Row
Partner 2- AMRAP Shoulder to Overhead (95/65)

Score is Time and Reps

Post your scores to the Whiteboard.

Mobility
Foam Roll Quads / I.T. Band / Low Back

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