CrossFit Firebase Orlando

Honoring the Wise Brothers

Workout of the Day
Warm Up/Strength.
3 Rounds of:
5 Strict Pull Ups
10 Plyo Push Ups
15 Squat Jumps

then

WOD.
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

GX185/125#, 24/20″, 20/14#
RX 135/95# 24/20″, 20/14#
Scaled 95/65# 24/20″ 14/8#, Step Overs Allowed

http://youtu.be/Pqtjm4Gm-bk

Post your scores to the Whiteboard.

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.