CrossFit Firebase Orlando

“Some Old Skool Sh*t” – Saturday 03-19-2016

Teams of 4

Buy-in: Team equipment relay run Murphy Loop

  • Each team member runs a loop with a piece of equipment
  • Each team member also does 1 rope climb (scale: 3 rope pulls) immediately after run, and then tags next teammate
  • Kettle bell (53/35), 95/65 loaded barbell, box (20/16), slammer ball

then…

1K equipment run, must carry all equipment full distance (split reps, u-go-I-go, 2 people working per station)

  • mailbox:  120 box jumps (20/16) + 120 KB swings (53/35)
  • cul-de-sac: 100 OHS (95/65) + 120 slamballs
  • end of alley: 120 box jumps (20/16) + 120 KB swings (53/35)
  • CFFB parking lot: 100 OHS (95/65) + 120 slamballs

Drop off all equipment by bay.

then…

1K run bodyweight run (split reps, u-go-I-go, 2 people working at a time)

  • mailbox: 240 jump squats
  • cul-de-sac: 240 sit-ups
  • end of alley: 240 pushups
  • CFFB parking lot: 240 partner leg throws

then…in gym: (u-go-I-go)

  • 120 T2B
  • 20 squat cleans @ 185/125 (use same bar from earlier)
  • 20 snatches @ 135/95
  • Team Murphy Loop run

For time

P1030627

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