CrossFit Firebase Orlando

1:00 X 7

Strength: Deadlift.
Warm Up
5 Reps @ 40% of 1 RM.
5 Reps @ 50% of 1 RM.
3 Reps @ 60% of 1 RM.

Work Set
3 Reps @ 80% of 1 RM.
3 Reps @ 85% of 1 RM.
AMRAP @ 90% of 1 RM.

WOD:
1:00 Minute Stations of:
1 – AMRAP Wall Ball (20#M/15#W)
2 – AMRAP Toes-to-Bar/Knees-to-Elbow
3 – AMRAP Thrusters (95#M/65#W)
4 – Figure 8 Kettlebell Swing
5 – Side Plank, Right
6 – Side Plank, Left
7 – Plank

Rest 2:00, then
800m Run for Time.
Rest 1:1, then
800m Run for Time.

(:15  to move between stations)

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