CrossFit Firebase Orlando

Saturday “Luck of the Irish”

Teams of 4

x2 team relay sprints between cones, then go into gym
100 pullups (all movements you-go-I-go)
100 T2B
20 rope climbs
Team bear crawl between cones (one way only)

Prowler push 1000m (2 x 45 / 2 x 25) & barbell carry – do movements at the four corners

  • First corner – 40 snatches (135/85)
  • Cul-de-sac – 100 front squats (135/85)
  • End of alley – 60 cleans (135/85)
  • Last corner – 60 thrusters (135/85)

Buddy carry murphy loop (2 people carried at a time)

For Time

Buddy carry

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