CrossFit Firebase Orlando

As Many Rounds As Possible in 10 Minutes

Strength. Push Press
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
3 Reps @ 85% of 1 RM
3 Reps @ 90% of 1 RM
3 or more @ 95% of 1 RM

WOD. As Many Rounds/Reps As Possible in 10 Minutes of:
5 Kettlebell Swings
5 PlyoPush Ups
5 Box Jumps

RX:
KBS 50#M/30#W
Box Jumps 24″/20″
RTG:
KBS 70#M/53#W
Handstand Push Ups
Box Jumps 30″/24″

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