CrossFit Firebase Orlando

3 Rounds for Time

Shoulder 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
5 Reps @ 80% of 1 RM
5 or more Reps @ 85% of 1 RM

WOD
RX

3 Rounds for Time of:
200m Run
10 Handstand Push Ups
5 Turkish Get Ups, each arm (30#M/20#W)
12 Burpees

RTG
5 Rounds for Time of:
200m Run
10 Handstand Push Ups
5 Turkish Get Ups, each arm (30#M/20#W)
12 Burpees

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