CrossFit Firebase Orlando

Tabata Something Else

Strength. Shoulder Press.
Warm Up
5 reps @ 40% of 1RM
5 reps @ 50% of 1RM
3 reps @ 60% of 1RM
Work Set
5 reps @ 60% of 1RM
5 reps @ 65% of 1RM
5 reps @ 70% of 1RM

WOD.
Tabata Something Else. For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Hanging Knee Tucks
SumoDeadlift High Pull (75#M/55#W)
Mountain Climbers
Ball Slams

Rest 3:00.

then, Tabata Bottom-to-Bottom Air Squats.


Here’s what a WOD looks like at 0600.

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