CrossFit Fireball – CrossFit

Coach’s Warm Up (No Measure)

Coach’s Warm Up

Weightlifting

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Back Squat (5-5 @ 80-85%)

Every two minutes, for 4 minutes (2 sets):

Metcon (AMRAP – Rounds and Reps)

Two sets of:

Complete as many rounds and reps as possible in 3 minutes of:

10 Ground to Overhead

10 Overhead Squat

10 Burpees

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.