CrossFit Firebase Orlando

3 Rounds

Wendler Front or Back Squat
Warm up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
3 Reps 80% of 1RM
3 Reps at 85% of 1RM
3 or more Reps at 90% of 1RM

WOD
3 Rounds For Time of:
30 Hand Release Pushups
200m Run
30 Kettlebell Swings (70#/53#)

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