CrossFit Firebase Orlando

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Wendler Deload Week 4. Back Squat.
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.
25 Walking Lunge Steps
20 Pull-Ups
50 Box Jumps 20″
20 Double-Unders (or 80 Single Unders)
25 Ring Dips
20 Knees to Elbows
30 Kettlebell Swings (70#M/53#W)
30 Sit-Ups
20 Hang Squat Cleans (75#M/55#W)
25 RDL’s (75#M/55#W) 
30 Wall Ball Shots (20#M/15#W)
3 Rope climb ascents.


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