CrossFit Firebase Orlando

Cleaning Up for 2013

Front or Back Squat. 1 Rep Max
8 Reps @ 30-50%
5 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%
1 Rep @ 90%
1 Rep @ 100%
1 Reps@102-105%

WOD.
Option #1 – Clean Up Your Jerk
Athlete performs a jerk of any style (split, power, squat, etc) from the rack. Drop the weight to the ground and then be able to perform two (2) cleans with the same weight and re-rack the bar.  Goal is heaviest weight possible.

Option #2 – Clean Up Christmas Dinner
5 Rounds for Time of:
20 Weighted Sit Ups (15#/10# Behind Head)
30 Sledgehammer Strikes
200m Run

Cash Out. 200m Lunge Walk

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.