PRIMUS CrossFit Orlando

🔥🔥Hawt Fire, 3-26-2020🔥🔥

Equipment needed: barbell, abmat, odd object. Substitute dumbbells if you don’t have a barbell.

Virtual meeting link: https://zoom.us/j/168882170

LOW
9 minute E3MOM

Do all of this in 3′ and rest remainder of the round. Do three rounds total:
20 situps
10 air squats
100m run
5 light push presses (95/65)

Target: Should have around 50-60″ of rest each round.

MEDIUM
7 rounds of
100m run with object
10 squats with object
10 sit-ups (or mix in toes-2-bar if you have a rig)
5 moderate push presses (115/95)
30″ plank holds

Objects: Plate, dumbbells, kettlebell, sandbag, etc. Runs can be farmers carry or any kind of object run.

Target: Around 20′ give or take to do 7 rounds.

HIGH
3 rounds of the following / 90″ rest in between rounds
3 thrusters (135/105)
10 burpees

Do each round as fast as you can go! Should be around 30-40″ per round.

CrossFitter MOD: Vested!

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