CrossFit Firebase Orlando

Saturday Team WOD – 11/19/2016

 

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Teams of 4

Relays – start behind cone. Bear crawl race to each station. Assign one athlete per movement, team goes through TWICE, athlete may not do same movement twice. Bear crawl back.

* 15 wall balls
* 3 rope climbs
* 15 HSPU
* 12 KB snatches (53/35)

Then, go outside to parking lot:
2 athletes begin rowing 4000m (1 rower, u-go-I-go). When athlete steps off rower, does 10 burpees.
Concurrently, 2 athletes run 1K

When two runners return, all four teammates chip away at remaining distance. 10 burpees for all non-rowers when switching.

Then: 2 athletes working at a time
40 double touches (1 pullup + 1 T2B complex, Rx is C2B)
160 pushups

Then: 2 athletes working at a time
160 box jump overs (24/20)
160 KB swings (53/35)

Then: Lifting Mayhem!! Assign each lifter to 3 sets, lifter must do entire set at the prescribed %. Lifter is allowed to do more than their BW% in a given set. Change weight as needed. Rx is full cleans. Power cleans + front squat is ok. 

10 cleans @ 70% BW
8 cleans @ 80% BW
7 cleans @ 90% BW
6 cleans @ 95% BW
5 cleans @ 100% BW
4 cleans @ 110% BW
4 cleans @ 115% BW
5 cleans @ 100% BW
6 cleans @ 95% BW
7 cleans @ 90% BW
8 cleans @ 80% BW
10 cleans @ 70% BW

400m run. For time. DFIU.

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