CrossFit Fireball – CrossFit

Weightlifting

Clean (1-1-1-1-1)

Take 15 mins to find 1RM Clean

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 15 minutes:

1st minute – 5 Power Cleans @ 65-75% of today’s 1RM

2nd minute – 200 Meter Run

3rd minute – 20 Ring Dips

(modify ring dips to number that can be performed in 45 seconds or less)
After the set of ring dips (3rd minute) restart at 5 Power Cleans