CrossFit Firebase Orlando

“Up and Down”

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Group Warm Up.
250m Row
20 Air Squats
15 Sit Ups
10 Burpees
250m Row

WOD. “Up & Down”
10 Push Ups
20 Pull Ups
30 Wall Balls (20/14#)
40 Russian Kettlebell Swings (53/35#)
50 Box Jumps (24/20″)
40 Russian Kettlebell Swings
30 Wall Balls
20 Pull Ups
10 Push Ups

For Time.

Cash Out.
4 X 400m Run and/or Accumulate 8 minutes of Planking.

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