CrossFit Firebase Orlando

Clean and Jerk

Wendler Front or Back Squat. 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
1 or more Reps at 95% of 1RM

Group Mobility Work

WOD
AMRAP in 5:00 of:
Clean and Jerk (135#M/95#F)

Rest 7:00, then

Athlete completes number of Clean and Jerk performed in AMRAP

For Time.

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