CrossFit Fireball – CrossFit

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 @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 90%

Record score on max effort @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

30 Weighted DB Box Step-Overs

30 Double-Unders

30 Push Press (95/65)