CrossFit Firebase Orlando

Gymnastic, Row or Ruck

Gymnastic
Rollout
Practice Double Unders

WOD:
50 Situps
50 Double Unders
50 Situps
50 Walking Lunges
50 Hollow Rock
50 Burpee Broad Jump
50 Hollow Rock

For Time.

ROW. Pick one of the following:
1) 5 Rounds of: Row 200m, Rest 1:00
1000m Row, Rest 4:00
5 Rounds of: 150m Row, :Rest :45

For Time.

2)Row 6K For Time.

Ruck
5 Rounds of:
Run 400m with weight (40#M/30#F)
Run 800m without weight (Fast Pace/Sprint)

For Time.

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