CrossFit Firebase Orlando

21 – 15 – 9

Wendler Front or Back Squat:
Warm Up
5 Reps at 40% of 1 RM
5 Reps at 50% of 1 RM
3 Reps at 60% of 1 RM
Work Set
5 Reps at 75% of 1 RM
3 Reps at 85% of 1 RM
1 Rep at 95% of 1 RM

WOD:
21-15-9 of:
KB Snatch Right Arm (50#M/30#F)*
KB Snatch Left Arm
Plyo Pushups
Box Jumps (24″M/20″F)

For Time.

*All Kettlebell swings must be completed before moving to next arm

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