CrossFit Firebase Orlando

Get Up, Row and Run

Torc Front Squats. Wk 3
10 Reps at 40% of 1RM
8 Reps at 50% of 1RM
6 Reps at 60% of 1RM
2 x 10 Reps at 75% of 1RM

Strength
5 x 4 Heavy Turkish Get Ups (2/arm)
* Work up to Heavy Working Sets

Row
1000m For Time. (Benchmark)

Rest

Run
400m For Time. (Benchmark)

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