CrossFit Firebase Orlando

AMRAP Ladder

Wendler Front or Back Squat. Deload
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 60% of 1RM
5 Reps at 65% of 1RM
5 Reps at 70% of 1RM

Group Warmup/Barbell Warmup

WOD
15:00 AMRAP of:
Cleans
Burpees

Round 1: 1 Clean, 1 Burpee
Round 2: 2 Cleans, 2 Burpees…

Score is Total Rounds plus Reps.

RX- 155#M/115#F
RTG- 185#M/135#F

 

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