CrossFit Firebase Orlando

Back Squat

Warm Up Set (use 90% of 1 RM)
Set 1 – 5 Reps @ 40% of 1 RM
Set 2 – 5 Reps @ 50% of 1 RM
Set 3 – 3 Reps @ 60% of 1 RM

Work Set
Set 1 – 3 Reps @ 70% of 1RM
Set 2 – 3 Reps @ 80% of 1RM
Set 3 – 3 or more Reps @ 90% of 1RM

Hang Power Cleans 3 – 3 – 3 – 3 – 3 – 3 – 3

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