CrossFit Firebase Orlando

Red Pill or Green Pill

Green Pill. Oly Training. Working on speed under the bar!
Use 70-85% of 1 RM
20 Hang Squat Snatch
20 Hang Squat Clean & Jerk
3 Max Effort Chin Ups
3 Max Effort Kettlebell Swings, As Heavy As Possible

Red Pill. Endurance
Row 1600m
Run 1600m

Row 1200m
Run 1200m

Row 800m
Run 800m

Row 400m
Run 400m

For Time.

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