CrossFit Fireball – CrossFit

Warm-up

Coach’s Warm Up (No Measure)

Coach’s Warm Up

Weightlifting

Back Squat (6-4-2-2-1)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

Metcon

Metcon (3 Rounds for time)

Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters

8 Front Squats (175/115 lbs)

12 Toes to Bar