CrossFit Firebase Orlando

Tuesday, 03-29-2016

 

P1040161

MOVE FAST LIFT HEAVY
Group warm up: 10-15 min
On running clock…
00:00 – 08:00 AMRAP
25 double unders
5 burpee box jump
1 squat clean ( 80-85% of 1rm)
at 10:00
3 RFT:
10 Alternating DB squat Snatch (m70/55 w35/25)
3 rope climbs
From 20:00 – 30:00
800m Run
3RM shoulder to overhead (from ground)
**Rest 5**
at 35:00, AMRAP 5
10 pull ups
10 push ups
10 wall balls (20/14)
**40Min Move Fast Lift Heavy Workout**

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