CrossFit Firebase Orlando

Thursday, 04-13-2017

Skill

Muscle-up / Pull-up Progress

Red Pill

12 Minutes working up in weight

1 Hang Snatch + 1 Snatch Balance + 1 Overhead Squat (2 Unbroken Rounds)

Blue Pill

5 Rounds
100M Sprint
5 Thrusters 95/65, RTG 135/95
10 Sit-ups
15 Kettlebell Swings
(Complete all reps in 90 Seconds)
90 Rest between Each Round

Score is total Reps (Max total = 155)

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