CrossFit Firebase Orlando

Cindy or Chelsea

Wendler Week 4. Deload. Shoulder Press.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 60% of 1 RM
5 Reps @ 65% of 1 RM
5 Reps @ 70% of 1 RM

WOD
RX

“Cindy”
As Many Rounds as Possible in 20 Minutes of:
5 Pull Ups
10 Push Ups
15 Air Squats

or

RTG
“Chelsea”
Every Minute on the Minute for 30 Minutes, complete:
5 Pull Ups
10 Push Ups
15 Air Squats

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