CrossFit Firebase Orlando

60-30-10

Wendler Squat (Front or Back)
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
3 Reps at 85% of 1RM
1 or More Reps at 95% of 1RM

WOD
AMRAP in 15:00
60 Sit Ups
30 Front Squats (95#M/65#F)
10 Ring Dips

RTG
60 Sit Ups
30 Front Squats (135#M/95#F)
10 Muscle Ups


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