CrossFit Firebase Orlando

The Kongs

Wendler Deadlift. Wk 2
Warm Up Sets:
5 Reps at 40% of 1RM
5Reps at 50% of 1RM
5 Reps at 60% of 1RM
Work Sets:
3 Reps at 70% of 1RM
3 Reps at 80% of 1RM
AMRAP at 90% of 1RM

“The Kongs”
Pick 1. Do Not Scale up or down.

Donkey Kong
3 Rounds for Time of:
1 Deadlift (365#M/255#F)
2 Muscle Ups/Jumping Muscle Ups
3 Squat Cleans (205#/125#F)
4 Handstand Pushups (to Level)

Diddy Kong
3 Rounds for Time of:
1 Deadlift (275#M/185#F)
4 Jumping Muscle Ups- M/ Chest to Bar Pullups- F
3 Squat Cleans (155#M/95#F)
4 Handstand Pushups (Mod Height)

Curious George
3 Rounds for Time of:
1 Deadlift (225#/135#F)
4 Pullups (Band allowed)
3 Power Cleans (115#M/65#F)
8 Pushups

Abu*
3 Rounds for Time of:
1 Deadlift (135#M/95#F)
8 Jumping Pullups
3 Power Cleans (65#M/35#F)
8 Pushups (Knees)

*If you cannot RX Abu, you may scale down.

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