CrossFit Firebase Orlando

For Time

Max Effort Squat
Back Squat
Find your 1 rep max.
8 Reps@50%
6 Reps@70%
4 Reps@80%
2 Reps@90%
1 Rep@95%
1 Rep@105%
1 Rep@110%
Take 1:30-2:00 mins rest between sets

or,
Front Squat
Find your 1 rep max.
8 Reps@50%
6 Reps@70%
4 Reps@80%
2 Reps@90%
1 Rep@95%
1 Rep@105%
1 Rep@110%
Take 1:30-2:00 mins rest between sets

WOD
18 Overhead Squats
18 Hand Release Pushups
100m Run
12 Overhead Squats
12 Hand Release Pushups
200m Run
6 Overhead Squats
6 Hand Release Pushups
400m Run

For Time.

RX: 95#/55#
GX: Hand Release Plyo Pushup, 135#/95#

Post your scores to the Whiteboard.

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