CrossFit Fireball – CrossFit

Skill

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Weightlifting

Clean and Jerk (10 x 1)

Every two minutes, for 20 minutes (10 sets) of:

Clean & Jerk x 1.1

(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

Metcon

Metcon (AMRAP – Reps)

Complete as many reps as possible in 5 minutes of:

Squat Clean & Jerk (165/110 lbs)