CrossFit Firebase Orlando

Two Rounds for Time

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Skill. Handstand Holds/Walks
Practice for 15 mins

Strength. 3 Rounds for Quality
Seated Dumb Bell Presses (8-12 Reps)
Hollow Rock Hold (20-30 secs)
Plank Hold (1 min)

WOD. Two Rounds for Time*
Murphy Loop Farmers Carry (50/30)
30 Push Press
Murphy Loop Farmers Carry
30 Hang Squat Clean

L1 (95/65) L2 (115/85)
*30 min time cap

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