CrossFit Firebase Orlando

The Chief

Happy New Year! We’re looking forward to a great 2012 with the FireBase family!

Wendler Deadlift
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 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

The Chief
Max rounds in 3 minutes of:
3 Power Cleans (135#M/95#F)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

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