CrossFit Fireball – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

250m Row

10 Air Squats

10 Lunges w/KB

Then

5 Minutes stretches

Strength

Back Squat (20)

Warm up to a heavy back squat then shot for 20 RM.

Metcon

Metcon (No Measure)

EMOM for as long as possible*:

7 Thrusters, 77/55

7 Pull ups

7 Burpees

*15 minute minimum work requirement. If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue. If you can’t complete the the 6’s move to 5’s, and so on…

Cool Down