CrossFit Firebase Orlando

2 Rounds

Wendler Deadlift- Deload Week
Warm Up Sets:
5 Reps at 45% of 1RM
5 Reps at 50% of 1RM
3 Reps at 65% of 1RM
Work Sets:
5 Reps at 65% of 1RM
5 Reps at 70% of 1RM
5 Reps at 75% of 1RM

WOD
2 Rounds of:
10 Handstand Pushup
20 Box Jumps (24″M/20″F)
30 Kettlebell Swings (50#M/30#F)
40 Hollow Rocks
50 Double UndersĀ  (3x for Single Unders)

For Time.

RTG- Kettlebell (70#M/50#F)
Substitute Toes to Bar for Hollow Rocks

 

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