CrossFit Firebase Orlando

For Time

Olympic. Clean
Every Minute on the Minute for 10:00, perform:
3 Position Clean
1. Clean from Groud
2. Clean from above knee
3. Clean from Power Position
4. Jerk

Squat Cycle. Wk 1
Front of Back Squat:
Warm Up Sets:
5 Reps at 50% of 1RM
5 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
5 Reps at 80% of 1RM
5 or more Reps at 85% of 1RM

Opposite of above:
5 Reps at 60% of 1RM
5 Reps at 65% of 1RM
5 Reps at 70% of 1RM

WOD
500m Row
50 Wall Balls (20#/14#)

For Time.

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