CrossFit Firebase Orlando

3 Rounds for Time

Strength: 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 @ 95% of 1 RM

WOD:
RX
3 Rounds for Time of:
800m Row
50 Kettlebell Swings (53#M/35#W)
800m Run

RTG
3 Rounds for Time of:
800m Row
30 Kettlebell Swings (70#M/50#W)
800m Run

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