CrossFit Firebase Orlando

AMRAP

Wendler Front or Back Squat. Wk 1
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
5 Reps at 80% of 1RM
5 or more Reps at 85% of 1RM

WOD
6:00 AMRAP of:
3 Front Squats (165#M/115#F)
6 Lateral Bar Burpees
9 Pullups

Rest 3:00

6:00 AMRAP of:
3 Front Squats (155#M/105#F)
6 Lateral Bar Burpees
9 Pullups

Rest 3:00

6:00 AMRAP of:
3 Front Squats (135#M/95#F)
6 Lateral Bar Burpees
9 Pullups

Completed Rounds Only

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