CrossFit Firebase Orlando

Saturday, 01-23-2016

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“Four Real”

Teams of 3

6’ buy-in, max reps in 1 minute. Assign athletes to either 1, 2, or 3. If athlete does station 1 of first set, they must also do station 1 of second set. Weights stay the same and one athlete working at a time.
1) hang snatch
2) hang clean
3) S2O
1) OHS
2) Front squat
3) Back squat

(155/105, 115/75)

immediately after 6’ do this:
6x murphy loop relays (one person running, tag in and out).

Go back in gym:
12 RFT, u-go-I-go, teammate does 1 round then switch.

5 box jump overs
1 rope climb

Then:
36 pistols
60 alternating DB snatch (50/35)
60 pullups
12 prowler sprints (short sprints between cones in parking lot)
120 box jumps

Prowler loads are: Rx (4 x 45 / 2 x 45), Sx (2 x 45 / 2 x 25)

For time. Also record total reps from the buy-in. One rep = 1 second off final time.

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