CrossFit Firebase Orlando

The Nickens Dickens

With a partner counting your reps, spend exactly one minute at each station. Score is total reps of both partners combined.

Stations:
1 – Wall Balls (20#/14#)
2 – Wall Sits (No reps, just static hold)
3 – Man Maker Push Ups (20#/10#)
4 – Kettlebell Swing (35#/18#)
5 – Rest
6 – Single Unders
7 – Hammer Strikes on Tire
8 – Tire Jump Thu/Step Thru*
9 – 10m Side Step Sprints**
10 – Rest
11 – Calorie Row
12 – Sit Ups
13  – Shoulder to Overhead (45#/33#)
14 – Bar Back Squats (45#/33#)
15 – Rest
16 – Ring Rows
17 – Box Step Ups (24″/20″)
18 – DBall Slams (25#/15#)
19 – Plank Holds
20 – Rest

*Athlete will stand on the outside of the tire, jump into the middle of the tire & then jump out.  If this cannot be done, athlete will step in & then step out.  In & Out is one rep.
**Athlete will side step without crossing legs for 10m for one rep.

 

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