CrossFit Firebase Orlando

For Time

IMG_9813

Mobility
Low back/Thoracic
Hips
Quads
Lats

Warm Up
Jumping jacks
Air squat
Burpees

WOD
12 mins to find 1RM Thruster (from ground)

@12 minute mark
30 Calorie row
30 Pull ups
30 Calorie row
20 Pull ups
30 Calorie row
10 Pull ups

For Time

Cash Out. 3 Rounds
400m Run
1 minute Plank

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