CrossFit Firebase Orlando

For Time.

Strength: Max Front or Back Squat
Warm Up:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
2 Reps at 70% of 1RM
1 Rep at 80% of 1RM
1 Rep at 90% of 1RM
1 Rep Max

WOD
400m Run
21 Deadlifts (135#M/95#F)
21 Push Ups
400m Run
15 Deadlifts
15 Pushups
400m Run
9 Deadlifts
9 Pushups

For Time.

RTG: 165#M/125#F and sub Handstand Pushups for Pushups

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