CrossFit Firebase Orlando

Tuesday, 09-05-2017

Group Warm-up

3 Rounds
100M Jog, 10 PVC Pass Throughs, 10 PVC OHS, 10 single jump Rope, 5 Push-ups (Rounds 2 and 3 Double Unders, Round 3 Burpee instead of Push-up)

“The Ghost”
6 rounds of
1 minute cal row
1 minute Burpees
1 minute double-Unders
1 minute rest
Compare to 10/31/2016

Cash-out
50M 2 hand Overhead Carry x 2 Light to Moderate KB or DB

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