CrossFit Firebase Orlando

3 Rounds For Time

Strength: Back Squat.
Warm Up
5 Reps @ 40% of 1 RM.
5 Reps @ 50% of 1 RM.
3 Reps @ 60% of 1 RM.
Work Set
5 Reps @ 75% of 1 RM.
5 Reps @ 80% of 1 RM.
5 Reps or more @ 85% of 1 RM.

WOD:
3 Rounds for Time of:
6 Muscle Ups
30 Wall Balls (20#M/15#W)
12 Handstand Push Ups
15 Power Cleans (135#W/95#W)

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