CrossFit Firebase Orlando

For Time

Strength: Press.
Warm Up
5 Reps @ 40% of 1RM.
5 Reps @ 50% of 1 RM.
3 Reps @ 60% of 1 RM.
Work Set
5 Reps @ 75% of 1RM.
3 Reps@ 85% of 1 RM.
AMRAP @ 95% of 1RM.

WOD:
800m Run for Time.
Rest 60 seconds.

3 Rounds. Movements Performed as Circuit.
1:00 Hollow Rock
1:00 Box Jumps
1:00 Handstand Push Ups
1:00 Pistols
1:00 Double Unders

After final round, rest 90 seconds then,
800m Run for Time.

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