CrossFit Fireball – CrossFit


Coach’s Warm Up (No Measure)

Coach’s Warm Up


Split Jerk (1-1-1-1-1)

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes (E2MOM), for 10 minutes (5 sets):

Jerk x 1 rep

Build to today’s heavy single.


Metcon (AMRAP – Reps)

Three rounds for max reps of:

60 seconds of Ground to Overhead (155/105 lbs)

60 seconds of Box Jumps (24/20″)

60 seconds of Rest

Score is Total Reps for all 3 rounds.