CrossFit Firebase Orlando

3 Rounds

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 @ 80% of 1 RM
3 Reps @ 85% of 1 RM
3 or more @ 90% of 1 RM

WOD
3 Rounds of  45 Seconds of Work/15 Seconds of Rest of each of the  following:
L-Sit (Hang or Dip)
AMRAP D-Ball Slam
Hollow Rocks / Holds
AMRAP Double Unders
Side Plank, Left
Side Plank, Right

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