CrossFit Firebase Orlando

For Time

Wendler Front or Back Squat. Deload
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
5 Reps at 60% of 1RM
Work Sets:
5 Reps at 60% of 1RM
5 Reps at 65% of 1RM
5 Reps at 70% of 1RM

WOD
21 Thrusters (95#M/65#F)
9 Kettlebell Swings (53#M/35#F)
200m Run
15 Thrusters
15 Kettlebell Swing
200m Run
9 Thrusters
21 Kettlebell Swings

For Time.

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