CrossFit Firebase Orlando

Saturday, 10-03-2015

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Crushing the Gnar Gnar

Teams of 4, preferably 2 guys, 2 girls
Start running clock:
Each team has 15′ to establish a 1RM of clean & jerk using two bars. Each pound of team weight takes off 1 second from total team time (800 lbs = 800 seconds removed).
At exactly 15′ mark, the following WOD starts:
* Relay run murphy loop x2, one person running at a time, tag teammate
* 50m buddy carry with KB (two pairs at same time)
* 40 KB swings per pair at turnaround (53/35) (two pairs working)
* 50m buddy carry with KB (both pairs at same time)
* 40 pullups per pair, may not start until both pairs are in gym, 1 guy 1 girl working at a time
* 50m buddy carry with KB (two pairs at same time)
* 40 KB swings per pair at turnaround (53/35)
* 50m buddy carry with KB (both pairs at same time)
* 40 pullups per pair, may not start until both pairs are in gym, 1 guy 1 girl working at a time
* Equipment run to light pole: barbell and weight (95#)
* At light pole: 12 thrusters per person, 95/65
* Equipment run to cul-de-sac
* At cul-de-sac: 12 thrusters per person, 95/65
* Equipment run to end of alleyway:
* At end of alleyway: 12 thrusters per person, 95/65
* Run to Firebase
* 16 rope climbs
* Firebase loop run to complete WOD.
Use running clock for the entire workout then subtract total team weight lifted

 

 

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