CrossFit Firebase Orlando

For Time

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Strength. Front or Back Squat
Find 1RM with 3 sec pause

Warm Up. Med ball Relay

WOD. 2 Rounds for Time
500m row
15 Overhead Squats (95/65)
20 Plyo Push Ups

Core Cash Out. Hollow Rocks
6 x 30 seconds on, 20 seconds off

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