CrossFit Firebase Orlando

Pick Two

WOD

Choose Any 2 (10min rest between workouts)

1) Cleans-Handstand Push-ups (2010)
7 rounds for time of:
3 cleans at 205#/135# (RX- 155#/95#)
4 handstand push-ups/ Ring HSPU for men (RX=HSPU for men)
12:00 Cap

2) The Final 1 (2010)
3 rounds for time of:
30 push-ups with hand release (RX: Regular Pushups)
21 overhead squats at 95#/65# (RX= 75#/45#)
12:00 Cap

3) The Final 2 (2010)
3 rounds for time of:
30 toes-to-bar (RX- V-UPS)
21 Ground to Overhead at 95#/65#  (RX- 75#/45#)
12:00 Cap

4) Hopper-Style CrossFit WOD (2007 & 2013)
1000m Row (RX- 750m Row)
-then-
5 rounds:
25 Pullups (RX-15 Pullups)
7 Push Jerks at 135#/85#  (RX- 115/70)
12:00 Cap

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