CrossFit Fireball – CrossFit

Warm-up

Coach’s Warm Up (No Measure)

Coach’s Warm Up

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

“Dissecting Kelly”

400 Meter Run

30 Box Jumps (24″/20″)

30 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.