CrossFit Fireball – CrossFit


Coach’s Warm Up (No Measure)

Coach’s Warm Up


Weighted Pull ups (2-2-2-2)

Grab a DB or KB and hang from feet.
After each set rest 30 seconds then complete as many as possible strict pull ups.

If you dont have strict pull ups work on progressions to achieve your first pull up.


Metcon (AMRAP – Reps)

Three sets for max reps/calories:

60 seconds Row for calories

30 seconds Rest

60 seconds Kettlebell Swings 70/53

30 seconds Rest

60 seconds Renegade Rows

30 seconds Rest

1 Cal = 1 Rep
Link for how to properly do a renegade row.