CrossFit Firebase Orlando

For Time

Wendler Week 4 Deload. Shoulder Press.
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
400m Run
15 Kettlebell Swings (50#M/30#W)
15 Handstand Push Ups
200m Run
12 Kettlebell Swings
12 Handstand Push Ups
800m Run
9 Kettlebell Swings
9 Handstand Push Ups
5 15′ Rope Climb

For Time.

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