CrossFit Firebase Orlando

Green Pill/ Purple Pill

Green Pill
10 Power Snatches at 50% of 1RM
20 Clean and Jerks at 75% of 1RM

then,

Work on technique for 12.3

Purple Pills
Choose 1 of the following:

Option 1
Run FB Loop 70%, then
10 rounds of:
:15 Prowler Push/ :45 Rest
Rest 2:00
Run 800m at 50-60%
8 Rounds of:
:15  Prowler Pull or Push/ :45 Rest
Rest 2:00
Run FB Loop

Option 2
Run/Row
4 x 400m (rest between is 1:1)
Rest 3:00-4:00
6 x 200m (rest between is 1:1)
Rest 2:00-3:00
6 x 100m

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