CrossFit Firebase Orlando

For Time

Wendler Front Squat or Back Squat:
Warm up sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
3 Reps at 80% of 1RM
3 Reps at 85% of 1RM
3 or more Reps at 90% of 1RM

WOD:
20 Squat Cleans (135#M/95#F)
40 Toes to Bar
60 Kettlebell Swings (50#M/30#F)
For Time.

RTG:
20 Back Squats (225#M/155#F)
40 Toes to Bar
50 Kettlebell Swings (70#/50#)
For Time.

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