CrossFit Firebase Orlando

12:00 AMRAP

Wendler Shoulder or Bench Press. Wk 2

Warm Up
5 Reps @ 40% of 1 RM
5 Reps@ 50%
3 Reps @ 60%
Work Set
3 Reps @ 70% of 1 RM
3 Reps @ 80% of 1 RM
AMRAP@90%

WOD
Complete as many rounds as possible in 12:00 mins of:
9 Ball Push Ups
– 3 Reps (Left Hand on ground/Right Hand on Ball)
– 3 Reps (Left/Right Hand on Ball)
– 3 Reps (Left Hand on Ball/Right Hand on Ground)
10 Ball Slams (20#/15#)
50m Farmers Carry (70#/40#)

DESSERT. Group Roll Out.

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