CrossFit Fireball – CrossFit

Weightlifting

Back Squat (3-3-3-3-3)

Work up a heavy weight then complete all 5 sets of 3 at the same weight

Metcon

Metcon (4 Rounds for reps)

Tabata – 8 Rounds of :20 work, :10 rest at each station:

Row, for Cals

BJ, 24/20

Push Press, 45/35

Dead lift, 225/155

Score is total number of reps at each station.