CrossFit Firebase Orlando

Tuesday, 10-27-2015

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Group Warm Up
3 RNFT
20 Second Dead Hang (active shoulders+tight core)
10 Push Ups (no chicken wings or snaking)
15 Mountain Climbers (butt down+active core)

WOD. AMRAP 5 minutes
10 S2O  (L1 95/65) (L2 135/85) (L3 155/115)
5 Burpees Over Bar

Rest 2 Minutes

AMRAP 5 minutes
7 Power Cleans (L1 95/65) (L2 135/85) (L3 155/115)
7 Wall Balls (20/14)

AMRAP 10 minutes
200m Run
2 Rope climbs

Cash Out. Tabata
Flutter Kicks
Front Planks

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