CrossFit Firebase Orlando

3 Rounds

Shoulder Press. Week 2
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 Reps @ 90% of 1 RM

WOD
Complete the following movements for :45 seconds on/:15 seconds off for 3 Rounds.
Kettlebell Swings
L-Sits
Farmer Carry
Rower for Calories
Push Ups
Sit Ups
Lunges

1:00 minute Rest in between rounds.

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