CrossFit Firebase Orlando

For Time

Sprint Row.
10 intervals of 30 seconds on, 30 seconds of active rest.
Continue to row in active rest, just slower.

then

WOD.
3 Rounds For Time of:
400m Run
75 Weighted Step Ups (2@15#M/ 2@10#F)
15 Dead Hang Pull Ups**
then,
1600m ROW for Time.

**scale with ring row and horizontal pull ups (chest to bar).
Also utilize mixed grip hand positions.

Post your scores to the Whiteboard.

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.