CrossFit Firebase Orlando

“Nancy”

Strength. Shoulder Press
Warm Up
5 Reps @ 45% of 1 RM
5 Reps @ 55% of 1 RM
3 Reps @ 65% of 1 RM
Work Set
5 Reps @ 75% of 1 RM
3 Reps @ 85% of 1 RM
1 or more @ 95% of 1 RM

WOD.
5 Rounds for Time of:
400m Runs
15 Overhead Squats

RX 95#M/65#W
RTG 135#M/95#W

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