CrossFit Firebase Orlando

Olympic or Endurance

Olympic
Group Warmup
20 Snatches
10 Clean and Jerks
3 sets of Max Effort Dead Hang Pullups

Endurance
Pick one option, RTG 1&2

1. Run 3 x 1 Mile. Rest 3:00 between runs
Deviate no more than +/- 5-11 seconds between runs

2. Row 3 x 2K. Rest 3:00 between rows.
Deviate no more than +/- 5-11 seconds between runs

3. Smoker
10 rounds of:
Row 250m
25m Sled Push

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