CrossFit Firebase Orlando

For Time

Torc Squats. Back Squat
6 Reps at 50% of 1RM
4 Reps at 60% of 1RM
2 Reps at 75% of 1RM
2 Reps at 80% of 1RM
2 Reps at 85% of 1RM
2 Reps at 90% of 1RM
4 Reps at 80% of 1RM
6 Reps at 75% of 1RM

*Use your true 1RM (100%) for percentages.

WOD
5 Rounds of:
10 Wall Balls (20#/14#)
10 Plyo Pushups (2 x 45#/1 x 45#)

For Time.

Post your scores to the Whiteboard.

Core Work
3 x :20 of Hanging L-Sit
3 x :20 of Parallette L-Sit

 

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.