CrossFit Firebase Orlando

Wednesday, 09-21-2016

p1120941

Group Barbell Warm up

Lurong Challenge
8 Minute AMRAP

Complete as many rounds and reps as possible in 8 minutes of:

5 deadlifts

4 hang power cleans

3 front squats

2 shoulder to overhead

1 ground to overhead.

Prowler Interval Sprints

5 Rounds

30Meter (Back Alley)

Men

Opens

(All with 185 lbs. Barbell)
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
Masters
(All with 135 lbs. Barbell)
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
Master+
(All with 115 lbs. Barbell)
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
Women
Opens
(All with 125 lbs. Barbell)
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
Master
(All with 85 lbs. Barbell)
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
Masters+
(All with 65 lbs. Barbell)
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead

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