CrossFit Firebase Orlando

Wednesday, 10-19-2016

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Strength. Turkish Get Ups

Conditioning.
 Lurong Challenge – Baseline Test – Retest

Men. 2 Rounds for Time:Opens
500 Meter Row
40 Goblet Squats at 53 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups
Masters
500 Meter Row
40 Goblet Squats at 53 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups
Master+
500 Meter Row
40 Goblet Squats at 35 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Women. 2 Rounds For Time:
Opens
500 Meter Row
40 Goblet Squats at 35 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups
Master
500 Meter Row
40 Goblet Squats at 35 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups
Masters+
500 Meter Row
40 Goblet Squats at 26 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Cash Out
800M Run, Rest 2:00, 400M Run Rest 2:00, 200M Run

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