CrossFit Firebase Orlando

Cleans Squats & Pull Ups

Wendler Push Press or Bench Press. Wk 4 Deload
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50%
3 Reps @ 60%
Work Set
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%

Hang Clean. 3 – 3 – 3 – 3 – 3 – 3

Overhead Squat. 5 – 5 – 5

Deadhang Pull Ups. 3 X Max Effort

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