CrossFit Firebase Orlando

7 Rounds For Time

Strength: Press.  Use 90% of 1 RM to calculate the following loads.
Warm Up
5 Reps @ 40% of 1 RM.
5 Reps @ 50% of 1 RM.
3 Reps @ 60% of 1 RM.
Work Set
5 Reps @ 80% of 1 RM.
5 Reps @ 90% of 1 RM.
As Many Reps As Possible @ 95% of 1 RM.

WOD
7 Rounds for Time of:
5 Handstand Push Ups
10 Pistols (5 each leg)
10 Chest to Bar Pull Ups
20 Double Unders (or 80 Single Unders)

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