CrossFit Firebase Orlando

21-15-9

Strength. Front or Back Squat
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 30% of 1RM
5 Reps at 75% of 1RM
3 Reps at 85% of 1RM
1 or more Reps at 95% of 1RM

Opposite Squat:
5 Reps at 70% of 1RM
5 Reps at 75% of 1RM
5 Reps at 80% of 1RM

Mobility Work

WOD
21-15-9 of:
Burpee Box Jump Overs (24″/20″)
Ball Slams (20#/15#)

For Time.

Post your scores to the Whiteboard.

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