CrossFit Firebase Orlando

For Time

Strength: Deadlift. Deload Week . Use 90% of current 1 RM to calculate loads.
Warm Up
5 Reps @ 40% of 1 RM.
5 Reps @ 50% of 1 RM.
5 Reps @ 50% of 1 RM.
Work Set
5 Reps @ 60% of 1 RM.
5 Reps @ 65% of 1 RM.
5 Reps @ 70% of 1 RM.

WOD
5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5
Overhead Squat (135#M/95#W)
Muscle Ups

*Muscle Up MOD: Chest to Bar Pull Ups
10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10

RX Plus: 75 Sit Ups for Time.

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