CrossFit Firebase Orlando

AMRAP

Wendler Squat. Wk 1
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 50% of 1RM
Work Sets:
5 Reps at 75% of 1RM
5 Reps at 80% of 1RM
AMRAP at 85% of 1RM

WOD
5:00 AMRAP of:
8 Dumbell Snatch (4/arm)
4 Reverse Burpee to Lateral Parallete Jump

Rest 3:00

5:00 AMRAP of:
8 Weighted Step Ups
10 Leg Raises

Rest 5:00

5:00 AMRAP of:
12 Kettlebell Swings (53#M/35#F)
100m Sprint

Score = Rounds plus Reps

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.