CrossFit Firebase Orlando

Tuesday, 11-10-2015

Warm Up. 4 Rounds for Quality
20 second active shoulder dead hang
15 banded face pulls
10 banded thrusters

WOD.
A) EMOTM 20 Minutes
L1(9/6) L2(12/9) L3(15/12) Calorie Row
With time remaining in each minute perform
as many rounds of Cindy as possible
(5 pull ups, 10 push ups, 15 air squats)

5 min Rest

B) 800m Ball Chase

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