CrossFit Firebase Orlando

For Time.

Wendler Deadlift. Deload
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 60% of 1RM
5 Reps at 65% of 1RM
5 Reps at 70% of 1RM

WOD
800m Run
10 Hang Power Clean
15 Overhead Squat
400m Run
20 Hollow Rocks
30 Pushups
200m
30 Goblet Squats
45 1 Arm Russian Kettlebell Swings

For Time.

Snatch/OHS
RX: 95#M/65#F
RTG: 115#M/95#F
Kettlebell
RX: 53#M/35#F
RTG: 70#M/53#F

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