CrossFit Firebase Orlando

Teams of 2

Group Mobility
Shoulder & Trap With Lacrosse Ball On Wall
Lacrosse Ball Side Glutes, Hips, and Hip Flexors
Lacrosse Ball Quad Connections Around Knees

Group Warm Up
3 Sets x Partner Wall Ball Toss Warm Up
5 x Chest Pass
5 x Overhead Pass
5 x Side Throw
5 x Behind Head Pass

WOD
As a Team of 2
20:00 AMRAP of:

Partner 1
20 Kettlebell Swings (53/35)
10 Kettlebell Sumo Deadlift High Pull
10 Alternating Kettlebell Ground to Overhead

Partner 2
500m Row

For the duration of the 20:00, partners switch back and forth upon completion of both partners. You may not begin work until your partner has completed the work.

Score is Rounds plus Reps completed

Post your scores to the Whiteboard.

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