CrossFit Firebase Orlando

For Time

Wendler Front or Back Squat. Wk 3
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 75% of 1RM
3 Reps at 85% of 1RM
AMRAP at 95% of 1RM

WOD
10-9-8-7-6-5-4-3-2-1 of:
Romanian Wall Balls (20#M/4#F)
Mountain Manmakers (25#M/15#F)*

For Time.

*Manmaker Pushup with Mountain Climber at the end. Pushup, Row Left, Row Right, 2 Count Mountain Climber.

Marc Demonstrates the Romanian Wall Ball

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