CrossFit Firebase Orlando

5 Rounds for Time

Wendler Back Squat.
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 1 RM.

WOD:
5 Rounds for Time of:
5 Push Jerks (115#M/75#W)
7 Box Jumps (24″M/20″W)
10 Toes-to-Bar

Rest.

Then Burpee Ladder. Complete 1 Burpee on the 1st Minute. 2 Burpees on the 2nd Minute. 3 Burpees on the 3rd Minute and so on until you can no longer complete the necessary reps.

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