CrossFit Firebase Orlando

Skills and Endurance

Skill Work
Muscle Up Progressions or
Handstand Holds

WOD:
3 Rounds of:
10 Planche Pushups
15 Strict Pullups
20 Reverse Burpees

For Time.

Endurance
Row:
10-9-8-7-6-5-4-3-2-1

Between rows, cycle through the following movements:
1) 30 Sledgehammer Strikes
2) 10 Jingle Jangles
3) 25 Ball Slams

i.e. 10= 1000m, 30 Sledge Strikes, 9=900m, 10 Jingle Jangles, 800m Row, 25 Ball Slams, etc…

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