CrossFit Firebase Orlando

For Time

Group Barbell Warmup

Strength/OLY
20:00 to work up to a heavy single Clean and Jerk. (Power or Squat Clean/Push or Split Jerk)

WOD
400m Farmers Plate Carry (25/15)
Then,
9-7-5 of:
Deadlift (275/185)
Muscle-up (Ring or Bar)*

*Scale options:
A) 15-12-9 of C2B pull-up.
B) 21-15-9 of pull-up.

PENALTY: If you don’t complete the WOD in the 15 minute cap, there is a 50 burpee penalty. The athlete’s rounds and reps are recorded only after they complete it. Athletes who refuse the penalty receive a DNF. Recommend athletes to scale accordingly.

Plates must be pinched- not using the holes or hand wrapped underneath to carry.

Post your scores to the Whiteboard.

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