CrossFit Firebase Orlando

AMRAP

Wendler Shoulder or Bench Press. Wk 3

Warm Up
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Set
5 Reps @ 75%
3 Reps @ 85%
1 or more @ 95%

WOD.
As Many Rounds As Possible in 7 Minutes of:
Overhead Squats (95#/65#)*
Reverse Burpees

Rest 3 Minutes, then:

As Many Rounds As Possible in 5 Minutes of:
10 Ball Slams (25#/20#)
10 Russian Kettlebell Swings (70#/53#)

*Reps are +2 Format. Example
Round 1 – 2 OHS/2 Reverse Burpees
Round 2 – 4 OHS/4 Reverse Burpees
Round 3 – 6 OHS/6 Reverse Burpees

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