CrossFit Firebase Orlando

For Time

Wendler Front or Back Squat. Wk 1
Warm up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
5 Reps at 80% of 1RM
5 or more Reps at 85% of 1RM

WOD
25 Deadlifts (225#M/155#F)
25 Calorie Row
25 Box Jumps (24″M/20″F)
25 Kettlebell Swings (70#M/50#F)
25 Wallballs (20#M/14#F)
25 Pullups
25 Burpees
25 Deadlifts

For Time.

Elly Workout 2 from Regionals

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