CrossFit Firebase Orlando

Chipper

Wendler Squat. Wk 1
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
5 Reps at 80% of 1RM
5 or more Reps at 85% of 1 RM

WOD
100 Double Unders (3x Single Unders)
90 Air Squats
80 Situps
70 Kettlebell Swings (53#M/35#F)
60 Flutter Kicks (total)
50 Calories on Rower
40 Pushups
30 Ball Slams (25#M/15#F)
20 Handstand Pushups
10 C2B Pullups

For Time.
30:00 Cap

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