CrossFit Firebase Orlando

3 Rounds For Time

Strength. Shoulder Press.
Wendler Week 1
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 @ 85% of 1 RM

WOD
3 Rounds for Time of:
25 Wall Ball (20#/15#)
25 Kettlebell Swings (50#/30#)
25 Sit Ups

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