CrossFit Firebase Orlando

Double Under Helen

Wendler Bench or Shoulder Press. Wk 4, Deload.
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 60% of 1RM
5 Reps at 65% of 1RM
5 Reps at 70% of 1RM

WOD.
3 Rounds for Time of:
21 Kettlebell Swings
15 Pull Ups
50 Double Unders

RX: 53#/35#
RTG: 70#/53# & C2B Pull Ups

 

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