CrossFit Firebase Orlando

Gymnastic, Row or Ruck

Gymanstic
Warm up with Foam Roller
WOD:
25 Pullups
50 Double Unders
75 Hollow Rocks
50 Jumping Squats
25 Pushups

For Time.

Cash Out:
Bottom to Bottom Tabata Squats

Row
Row 6 x 200m Rest :45 between rows

Rest 5:00

5 Rounds of:
5 Thrusters
200m Sprint
Rest 1:00-2:00 between rounds

Ruck
3 x 1000m with 45# Pack and (2) 10-15# DB
Rest 2:00-3:00 between Runs

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