CrossFit Firebase Orlando

5:00 AMRAP X 3

Strength: Press.
Warm Up
5 Reps @ 40% of 1RM.
5 Reps @ 50% of 1 RM.
3 Reps @ 60% of 1 RM.
Work Set
5 Reps @ 60% of 1 RM.
5 Reps @ 70% of 1 RM.
5 Reps @ 75% of 1 RM.

WOD:
AMRAP in 5 minutes of:
5 Thrusters (95#M/65#W)
10 Box Jumps (24″M/20″w)

Rest 1:00

AMRAP in 5 minutes of:
5 Plyo Push Ups
10 Jump Squats

Rest 1:00

AMRAP in 5 minutes of:
5 Overhead Squats
10 Double Unders (or 40 Singles)

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