CrossFit Firebase Orlando

Saturday, 11-12-2016

THE WORKOUT
“Jeremy”
AMRAP rounds and reps in 4 minutes:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes
“Ben”
AMRAP rounds and reps in 4 minutes:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes
“Beau”
AMRAP rounds and reps in 4 minutes:
15 Box Jump-Overs (Elite/RX = 24”/20”; Scaled – 24”/20” Step-Overs)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Rest 5 minutes

Teams of Four
1000m prowler push 90/50

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