CrossFit Firebase Orlando

Teams of Three

Wendler Deadlift. Deload
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
5 Reps at 60% of 1RM
Work Sets:
5 Reps at 60% of 1RM
5 Reps at 65% of 1RM
5 Reps at 70% of 1RM

Skill Work
Rope Climb Instruction/Practice

WOD
Teams of 3, You-Go-I-Go, with only 1 partner working at a time.
AMRAP in 20:00 of:

6 Rope Ascents
10 Toes to Bar
24 Weighted Lunges (45#M/25#F)

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