CrossFit Firebase Orlando

Skills/Endurance

Skills/Gymnastics
Group Warm Up
Frog Stand/Handstand Practice

WOD
3 Rounds of:
5 Handstand Pushup
50 Double Unders
10 Box Jumps
20 Hollow Rocks

For Time.

Endurance
Endurance Specific Warmup

1) Run 5k for time, or

2) 20:00 Rowing, following posted stroke rate

Complete either with 100 Hollow Rocks
10×10 Reps with perfect form. For quality, not time.

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