CrossFit Firebase Orlando

AMRAP

Wendler Deadlift. Wk 3
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
3 Reps at 85% of 1RM
AMRAP at 95% of 1RM

WOD
1:00 Burpee AMRAP

Rest 1:00

7:00 AMRAP Ladder* of:
Power Clean
Front Squat
Shoulder to Overhead

Rest 1:00

1:00 Burpee AMRAP

*Reps are ascending ladder
First round: 1 PC, 1 FS and 1 S2O
Second Round: 2 PC. 2 FS and 2 S2O…

RX:135#M/95#F
RX+: 165#M/115#F
RTG: 185#M/125#F

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