CrossFit Fireball – Fireball Legends

Warm-up

Warm-up (No Measure)

2 sets, w. a empty barbell:

– 8 Hang Muscle Clean

– 8 Shoulder Press

– 8 Bent-over Rows

– 10 Band Pull-aparts

– 20 Jumping Jacks

Rest 30-60s between sets

then,

2 x 8 Wallslides

*arms at 90 degrees/ribs down

Strength

1) Strict Chin-ups: 6 x 3. Rest 90s.

– Add weight if possible

– Bodyweight

– Partner Assisted

2) Push Ups (elbows tucked tight): 2-3 x 12-15. Rest

Metcon

Metcon (Time)

For time:

30 Wallballs

20 Knee Lifts

10 Power Cleans

20 Knee LIfts

30 Wallballs