CrossFit Firebase Orlando

AMRAP

Wendler Bench or Shoulder Press. Wk 3
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
5 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
3 Reps at 85% of 1RM
AMRAP at 95% of 1RM

16:00 AMRAP
3 Snatch (135#M/95#F)
3 Muscle Ups (SX- 6 Jumping Muscle Ups or 6 Pullups)

Every 4:00, Run 200m. Begin WOD with 200m Run.

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