CrossFit Firebase Orlando

For Time

Strength: Back Squat Deload.
Warm Up Set
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
5 Reps @ 55% of 1 RM

Work Set
5 Reps @ 60% of 1 RM
5 Reps @ 65% of 1 RM
5 Reps @ 70% of 1 RM

WOD
800m Run, then

10 Rounds of:
3 Burpees
7 Wall Ball Shots (20#M/15#W)

then, 800m Run
For Time.

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