CrossFit Fireball – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

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

E2MOM every 2 Mins for 16 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP of

30 Wall Balls 20/14

30 Pull Ups

30 Double Unders