CrossFit Firebase

Tuesday, 03-28-2017

Battle for LLS workout #3
2 person teams, co-ed is preferred (1 barbell per team)

2 x (10 Minute AMRAP) / 8’ rest between AMRAPS
3 Rounds each:
9 Deadlifts (185/135)
9 Wall Balls (20/14 to 10 ft target)

3 Rounds each:
7 G2OH (135/95)
7 C2B/Pull Ups

3 Rounds each:
5 G2OH (95/65)
5 T2B

* First AMRAP should be moderate intensity.
* Second AMRAP should be full intensity.
* Teammate does full round before tagging out , e.g. 9 deadlifts + 9 wall balls then switch.
* Teammate MUST switch when 1 full round is complete.
* Teammate may change weight on bar while other teammate is working.
* If 3 rounds each at 5’s are completed, then team starts working back to rounds of 9 until 10 minute mark is reached.

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.

Tags: , ,