CrossFit Fireball – CrossFit

You must reserve a class before coming to class.

Weightlifting

Paused Front Squat (4-4-4-4-4-4-4-4)

Pause 3 second in bottom of squat

Gymnastics

Muscle-ups (1-1-1-1-1)

Work on muscle up progressions, If you don’t have muscle up, work on pull up progressions.

Metcon (Time)

For time:

Row 1000 Meters

75 Kettlebell Swings 70/53

50 Wall Ball Shots 20/14