CrossFit Firebase Orlando

Thursday, 08-03-2017

Group Warm-up
3 Rounds
100M Run
10 PVC Pass-Throughs
10 PVC Round the Worlds
10 PVC Overhead Squats

Conditioning
8 Minute Ladder
3-6-9-12-15
Russian Med Ball Twists 20/15
Overhead Squats 95/65
-Rest 4 Minutes
10 Minute Ladder
15-12-9-6-3
Burpees
Ball Slams 20/15
Ring Rows

Cash out. 3 Rounds 30:30
Weighted Plank holds

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