CrossFit Firebase Orlando

4 Rounds for Time

Strength. Shoulder Press.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
3 Reps @ 80% of 1 RM
3 Reps @ 85% of 1 RM
3 Reps @ 90% of 1 RM

WOD
4 Rounds for Time of:
12 Hang Power Cleans (135#/95#)
12 Box Jumps (24″/20″
4 Turkish Get Ups (35#/15#, 2 each arm)

RTG
10 Hang Squat Cleans (135+#/95+#)
10 Box Jumps (24″/20″
6 Turkish Get Ups (35+#/15+#, 3 each arm)

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