CrossFit Firebase

Saturday, 07-01-2017

Operation “Independence Day II”

Team of 4

2 teammates run 1000M, 2 teammates row 1000M, buy-in, then
12 rope climbs

Go to grassy field
Full team does the following Relay Style,

* 50M bear crawl
* 50M crab walk
* 50M Army crawl
* 50M walking lunge

Go into gym, u-go-i-go:
120 slammers (25/20)
120 KB swings (53/35)
120 wall balls (20/14)

Prowler push to Grassy Field with barbell, clips, and plates (2 x 25 men / 2 x 15 women). Transport equipment any way. One team member must be on Sled during sled push.

At Grassy Field: 80 burpees over partners, two teammates working at a time.
At 400M marker: 80 thrusters & 80 Sit-ups (two people working at a time)
At 200M marker: 80 S2O & 80 air squats (two people working at a time)

Return to gym

12 rope climb cash out

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

Tags: ,