CrossFit Firebase Orlando

For Time

Wendler Front or Back Squat. Wk 2
Warm Up Sets:
5 Reps at 50% of 1RM
5 Reps at 60% of 1RM
3 Reps at 60% of 1RM
Work Sets:
3 Reps at 70% of 1RM
3 Reps at 80% of 1RM
AMRAP at 90% of 1RM

Bar Warmup

Bar Muscle Up Progression Work
Kip, Hip Extension, Pullups, C2B Pullup, Jumping Bar MU and Bar MU

WOD

7-6-5-4-3-2-1
Power Snatch (135#M/95#F)
1-2-3-4-5-6-7
Bar Muscle Ups
25 Double Unders after every round

*Exercises are completed in Descending/Ascending fashion
i.e… Round 1= 7 Power Snatch, 1 Bar Muscle Up, and 25 Double Unders
Round 2= 6 Power Snatch, 2 Bar Muscle Ups and 25 Double Unders

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