CrossFit Firebase Orlando

For Time

Wendler Bench or Shoulder Press. Deload Wk
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50%
3 Reps @ 60%
Work Set
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%

WOD.
Run 1,000m
15 Air Squats
30 Sit Ups
45 Push Ups
Run 800m
15 Sit Ups
30 Push Ups
45 Air Squats
Run 400m
15 Push Ups
30 Air Squats
45 Sit Ups

For Time.

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