CrossFit Firebase Orlando

For Time and AMRAP

Group Barbell Warmup

WOD 1
LuRong Living Paleo Challenge Clean/Sprint Ladder
5:00 Cap
10-8-6-4-2 Hang Power Cleans (65#, 95#, or 135#/45#, 65# or 95#)
20m – 40m – 60m – 80m – 100m Sprint

For Time.

WOD 2
3 Rounds of:
1:00 Max Effort Pull Ups (GX: Bar or Ring MU)

3:00 AMRAP
9 Shoulder to Overhead (RX:115#/75#, GX135#/95#)
12 Toes to Bar or Knees to Elbow

* 2 Scores – Total Pull Ups/Muscle Ups & total Rounds + Reps

Post your scores to the Whiteboard.

 

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