CrossFit Firebase Orlando

Saturday, 10-17-2015

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Member Competition WODs

WOD #1

5 Minutes to establish 1 Rep Max
1 Hang Power or Squat Snatch + 1 Overhead Squat

2 Minutes Rest

WOD #2

2 Minute AMRAP
Max Reps Wall Balls

2 Minutes Rest

WOD #3

For Time (8:00 Minute cap):
15 Deadlift + Barbell Burpee (Men RX 225, Men Scaled 175, Women RX 145, Women Scaled 95)
Carry 2 plates to prowlers, load prowler, down and back 2 times (back alley way) (Men RX 45, Men Scaled 25, Women RX 25, Women Scaled 15)
Carry plates back to gym
20 Power Cleans (Men RX 135, Men Scaled 95, Women RX 95, Women Scaled 65)
50 Double Unders (2:1 Scale)

3 Rope Climbs (2:1 Scale)
If athlete does not complete in 8 minutes, every rep not completed is a second added to 8 minutes.

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