CrossFit Firebase Orlando

For Time

Strength. Pull Ups 5×5
If you string 5 dead hang, work on weighted pull ups. Clamp plates between thighs. Use all mods to include ring row, and horizontal pull up. Pull or chin up allowed.

then


WOD.

Run 200m
21 Burpee
21 Push Press (105#/75#)
Run 400m
15 Burpee
15 Push Press
Run 800m
9 Burpee
9 Push Press
Run 1000m

For Time.

Rest, then 2k Row for Time.

Post your scores to the Whiteboard.

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