CrossFit Firebase Orlando

EMOM

Back Squats. Wk 3
5 Reps at 50% of 1RM
5 Reps at 60% of 1RM
3 Reps at 70% of 1RM
5 Reps at 75% of 1RM
3 Reps at 85% of 1RM
1 or more Reps at 95% of 1RM

Olympic
Hang Clean
Find your 1 rep max.
15:00 to work up to a Hang Clean Max

EMOM
Every Minute on the Minute for 10:00 Perform
Odd Minutes: 3 Hang (Squat) Clean (75-80% of 1RM)
Even Minutes: 10 Box Jump Overs (Challenging height)

AMRAP
Rope Climb
With a partner perform AMRAP of Rope Climbs in 3:00

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Post your scores to the Whiteboard.

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