CrossFit Firebase Orlando

Red Pill or Blue Pill

Red Pill
20 Snatch
10 Clean and Jerk
3x Max Effort Chin Ups or Skill Work for 12.5

Blue Pill
Choose one option:

Out and Back 200
6 x 200m Run, Rest 1:1
Rest 3:00- 4:00
6 x 200m Run, Rest 1:1
100 Situps or Hollow Rocks

Out and Back 400
4 x 400m Run, Rest 1:1
Rest 3:00-4:00
4 x 400m Run, Rest 1:1
100 Situps or Hollow Rocks

Run or Row-
1000m
800m
400m
200m
400m
800m
1000m

Rest 1:00 between each Run or Row

 

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