CrossFit Firebase Orlando

For Reps and Time

Strength. Back Squats
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 60% of 1 RM
5 Reps @ 65% of 1 RM
5 Reps @ 70% of 1 RM

WOD.
As Many Reps As Possible of the following movements for 1:00 at each station:
Wall Balls (20#M/15#W)
Ground-to-Overhead (115#M/75#W)
Box Jumps (24″M/20″W)
Row for Calories

Rest 1 minute.
Then on 6:00 Timer, Run 800m & Complete As Many Reps As Possible of Overhead Squats (115#M/75#W), then 30 Burpees.

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