CrossFit Firebase Orlando

3 Rounds for Time

Wendler Back or Front Squat. Wk 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 or more @ 85% of 1 RM

WOD.  3 Rounds for Time.
1 Minute at each station, :10 transition time.
Ball Slam (20#/15#)
Hollow Rocks
Barbell Step Up (45#/33#)
Single Arm Russian Kettlebell Swing (53#/35#)
Ring Dips

3 minutes Rest in between Rounds.
Score = Total Reps of all 3 Rounds.

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