CrossFit Firebase Orlando

Something about Mary… or Cindy

Wendler Squat (Front or Back)
Warm Up Sets:
5 Reps at 45% of 1RM
5 Reps at 55% of 1RM
3 Reps at 65% of 1RM
Work Sets:
3 Reps at 80% of 1RM
3 Reps at 85% of 1RM
3 or more Reps at 90% of 1RM

WOD
“Cindy”
AMRAP in 20:00 of
5 Pullups
10 Pushups
15 Air Squats

RTG
“Mary”
5 HSPU
10 Pistols (total)
15 Pullups

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