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
2 Reps @ 70% of 1 RM
1 Rep @ 80% of 1 RM
1 Rep @ 90% or more of 1 RM

WOD.
3 Rounds for Time of:
2 Muscle Ups*
4 Power Cleans (185#M/115#W)
6 Hand Stand Push Ups
8 Front Squats (185#M/115#W)

*Sub for Muscle Up is 2 Rope Climbs


Safe journey back to Iceland Our Viking Friends, Robert & Daniel!
It was great to meet you & have you both train with us while in Orlando.


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