CrossFit Firebase Orlando

Tuesday, 07-25-2017

  • Warmup — 3 Rounds
      • 100m Run
      • 5 PVC Front Squat
      • 5 PVC Hang Squat Clean
      • 5 PVC Pass Through
      • 5 PVC Hang Power Snatch
      • 5 PVC Around the World

 

  • Conditioning — Team of Two
    • 5 Rounds
      • Working Partner — Power Snatch @ 75# / 55#
        • L1 — 6 Reps Each
        • L2 — 8 Reps Each
        • L3 — 10 Reps Each
      • Non Working Partner — Wall Sit
    • 5 Rounds
      • Working Partner
        • Lateral Burpee Over Bar
          • 1 : 1 ( 6, 8, 10 Reps )
        • Pull Up
          • 2 : 1 ( 12, 16, 20 Reps )
        • Double Under
          • 3 : 1 ( 18, 24, 30 Reps )
      • Non Working Partner — Plank Hold
    • 5 Rounds
      • Working Partner — Hang Squat Clean @ 75# / 55#
        • Same Reps as Snatch
      • Non working Partner — Handstand Hold
        • Scale — Overhead Plate Hold — Choose Weight
        • Extreme Scale — Overhead Extended Arms

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