CrossFit Firebase Orlando

“Helen”

Strength: Shoulder Press@75% of 1RM, 3 reps on the minute for 10 minutes.

Rest for 3 minutes, then:

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

RX Plus: Row

5 intervals of 1 minute Sprints, 1 minute Active Rest

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