CrossFit Firebase Orlando

Four Rounds for Time

Sprints.
5 X 200m Sprints on the Minute for 5 Minutes.
5 X 100m Sprints on the Minute for 5 Minutes.

WOD.
4 Rounds for Time of:
1 Leg Blaster (20 Air Squats / 20 Lunges / 10 Jump Squats)
400m Run

Rest as needed.

Press.
5 Reps @ 65% of 1 RM
3 Reps @ 75% of 1 RM
2 Reps @ 85% of 1 RM
1 Rep @ 90% of 1 RM
1 Rep @ 90% of 1 RM

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