CrossFit Firebase Orlando

Saturday, 01-09-2016

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WOWS

Teams of 3

WOD 1: 60 seconds lifting, 60 second skills test
Assign 1 athlete to each of these stations (athletes will do two stations total). Score is total reps for everything. 1 barbell per team on part 1. Part 1 is run one after the other with 30″ in between. Part 2 is run concurrently.

Part 1 – 60″
A. Front squat – 185/125
B. Thrusters – 135/85
C. Snatches – 145/95

1 minute break, maintain running clock

Part 2 – 60″
A. MU / C2B
B. HSPU
C. Pistols

6′ break to clear gym and prep

WOD 2: 10’ time cap. Teammates in starting box, must tag. No buy-in.

3 RDs for time
30 Cal row
30 T2B
30 Goblet squats 53/35

6′ break to clear gym and prep

WOD 3: Team Chipper. Teammates in starting box, one person working at a time. Tag to go in, 2 burpee buy-in per tag. One bar per team, only working athlete may change weights. 18’ time cap.

100 dubs
100 Deadlifts – 225/155
100 KB swings (american) – 53/35
100 OHS – 95/65
80 Box jump overs – 24/20
20 C&J – 205/135

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