CrossFit Firebase Orlando

Gymnastics or Mega

Gymnastic Pill.
Practice Frog Stand or Knee Tuck
Hollow Snaps 3 x 10
Rope Climbs

WOD
5 Rounds for Time of:
20 Double Unders
1 Rope Climb
5 Reverse Burpees

Mega Pill.
10 Rounds for Time of:
200m Run or 250m Row
5 Heavy Tire Flips
Rest 1:00 minute between rounds.

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