CrossFit Firebase Orlando

For Time

Squat Cycle Week 3. Front or Back Squat
Warm Up Sets:
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
3 Reps at 85% of 1RM
1 or more Reps at 95% of 1RM

Opposite Squat from above:
5 Reps at 70% of 1RM
5 Reps at 75% of 1RM
5 Reps at 80% of 1RM

WOD
As a team of 2*:
9 Rope Climbs
15 Hand Release Lateral Burpee over Parallette
6 Rope Climbs
21 Hand Release Lateral Burpee over Parallette
3 Rope Climbs
27 Hand Release Lateral Burpee over Parallette

For Time. 12:00 Cap

Rest/ Recover, then500m Team Row.

Split reps as necessary

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