CrossFit Firebase Orlando

15 Rounds

Wendler Back Squat
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
5 Reps at 80% of 1RM
5 Reps at 85% of 1RM

then,

10:00 to work up to a heavy single Squat Clean

WOD
Every 2:00 for 30:00 complete:
1 Squat Clean (heavy single weight or 83% of 1RM)
3 Split Squat Jumps
5 Pushups*
7 Wall Balls**

* Use any horizontal or vertical push movement. i.e Handstand Pushup, Ring Dips Strict/Weighted Pushups, etc…

** Use heavier than normal weight and/or shoot for higher target than normal.

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.