CrossFit Firebase Orlando

3 Rounds for Time

Wendler Press. 
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.
3 Reps @ 85% of 1 RM.
1 or More Reps  @ 95% of 1 RM.

WOD:
3 Rounds for Time of:
22 Box Jumps (24″M/20″W)
22 Flutterkicks, 4 count
22 Kettlebell Swings (53#M/35#W)
22 Double Unders (or 66 Singles)
22 Air Squats

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