CrossFit Firebase Orlando

Red Pill/Blue Pill

Red Pill
Row 10,000m For Time

or

5:00 Continuous KB work (any variation)
Row 5000m
5:00 Continuous KB work

For Time.

Post your scores to the Whiteboard.

Blue Pill
Skill. HSPU Progressions
Strict
Deficit
Kipping

WOD
8:00 AMRAP
3 Handstand Pushups
6 Kettle Bell Swings
9 Floor Wipers (95/65)

Endurance Cashout: 4 rounds…
Pull sub 1:25/500m row
3 min rest between rows

Post your scores to the Whiteboard.

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