CrossFit Firebase Orlando

For Time

Wendler Front 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:
5 Reps at 75% of 1RM
3 Reps at 85% of 1RM
1 or more Reps at 95% of 1RM

WOD
500m Row
50 Box Jumps (24″M/20″M)
50 Pushups
50 Situps
50 Double Unders
50 Kettlebell Swings (50#M/30#F)
20 Turkish Getups (50#M/30#F)*

For Time.

*Alternating arms

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