CrossFit Firebase Orlando

2 Rounds For Time

Shoulder Press.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 75% of 1 RM
3 Reps @ 85% of 1 RM
1 or more @ 95% of 1 RM

WOD
2 Rounds for Time of:
20 Wall Ball (20#M/15#W)
10 Hollow Rocks
20 Box Jumps (24″M/20″W)
10 Hollow Rocks
20 Ball Slams
10 Hollow Rocks
20 Double Unders (or 60 Singles)
10 Hollow Rocks



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