CrossFit Firebase Orlando

8 Minutes

TORC Front Squats. Wk 1
10 Reps at 40% of 1RM
8 Reps at 50% of 1RM
6 Reps at 60% of 1RM
10 Reps at 70% of 1RM
10 Reps at 70% of 1RM

WOD
8 Minutes to complete:

RX
200m Run
300m Row
Max effort pullups (Sx: Ring Rows)

RX+
300m Run
500m Row
Max Effort Chest to Bar Pullups

RTG
400m Run
700m Row
Max Effort Bar Muscle ups

Score is number of bar/ring movements completed. No reps = DNF
No Scaling of RX or RTG. Only mod for RX is ring rows.

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