CrossFit Firebase Orlando

4 Rounds for Time

Shoulder Press or Bench 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 or more@ 90% of 1RM

WOD.
4 Rounds for Time of:
10 Ring Dips
20 Kettlebell Swings (50#/30#)
30 Double Unders

Sx: Push Ups/3x Single Unders
Rx: 50#/30#
RTG: Handstand Push Ups/30 Unbroken Double Unders

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