CrossFit Firebase Orlando

Team of 2

Squat Cycle. Deload
Front or Back Squat:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
5 Reps at 60% of 1RM
5 Reps at 65% of 1RM
5 Reps at 70% of 1RM

Opposite Squat:
5 Reps at 50% of 1RM
5 Reps at 55% of 1RM
5 Reps at 60% of 1RM

WOD
As a team of two complete 4 Rounds for time of:
Partner 1:
Row 250m
4 Triplet Slam Ball Pushups*
Partner 2:
Pinch Carry Bumpers around Run Murphy Loop (200m) (25#/15#)
25 Double Unders

Switch when both partners have completed their work.
Both Partners complete both sets of exercises each round
*Right hand on ball, both hands on ball, left hand on ball.

Post your scores to the Whiteboard.

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