CrossFit Firebase Orlando

For Time

Strength. 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 @ 75% of 1 RM
5 Reps @ 80% of 1 RM
5 or more @ 85% of 1 RM

WOD.
50 – 40 – 30 – 20 – 10 of:
Double Unders*
Air Squats
Sit Ups

then, Run FireBase Loop
For Time.

*Single Unders x3

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