CrossFit Firebase Orlando

2 Rounds For Time

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

Work Set
3 Reps @ 70% of 1 RM.
3 Reps @ 80% of 1 RM.
As Many Reps As Possible @ 90% of 1 RM.

WOD:
As a four person team, each person must complete 2 Rounds of:
500m Row
AMRAP Sit Ups
AMRAP Air Squats
AMRAP Mountain Climbers

Team with Best Time and Max Number of Air Squats Wins.

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