CrossFit Firebase Orlando

Saturday Epic WOD – 9/17/2016

Teams of 4

Backyard relays – between cones in grass. Assign one teammate per movement

  • bear crawl
  • crab walk
  • duck walks
  • broad jumps

Gym:
15 burpees each, all teammates may work at same time. Split pullups, u-go-I-go style
100 pullups

200m Team prowler carry: 2 x 35 + 72# KB / (2 x 25) + 50# KB
prowler can only advance while being carried.

Gym:
25 pushups each, all teammates may work at same time
80 OHS 95/65

200m Team prowler carry

Gym:
15 reverse burpees, all teammates may work at same time
40 thrusters @ 135/95

200m Team prowler carry

Gym:
15 burpees, all teammates may work at same time
40 front squats @ 185/135

400m run
12 rope climbs

p1120683

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