CrossFit Firebase Orlando

5 Minute Time Cap

Back Squat
Warm Up Set
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%
then
WOD.
Lurong WOD #10

10 – 8 – 6 – 4 – 2
Hang Power Cleans (135/95/65#M & 95/65/45#W)
20m – 40m – 60m – 80m – 100m
Shuttle

5 Minute Time Cap.

then
1k Meter Row

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