CrossFit Firebase Orlando

For Time

Shoulder Press. Week 3.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 75% of 1 RM
3 Reps @ 85% of 1 RM
1 or more @ 95% of 1 RM

WOD
21 – 15 – 9 of:
SumoDeadlift High Pull (95#M/65#W)
Overhead Squat (95#M/65#W)

For Time.

Rest 2 minutes.

500m Row for Time.

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