CrossFit Fireball – CrossFit

Please reserve your class time!

Weightlifting

Back Squat (5-5-3-2-2-1-2-1)

Every two minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ 90%

*Set 8 – 1 rep @ 90%

Metcon

Metcon (Time)

Three rounds for time of:

Row 500 Meters

10 Hang Squat Cleans (155/105 lbs)

10 Alternating Front-Racked Reverse Lunges (155/105 lbs)