CrossFit Fireball – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Mobility

Squat Therapy

Skill

1) Touch n go Conventional Deadlift: 8 x 3, adding weight each set. Rest 2:00

2) Weighted Straight Leg Sit-ups: 3 x 12-15. Rest 60s.

*Warm-up Squat Cleans and work up to metcon weight.

Metcon

Metcon (Time)

For time:

30 Squat Cleans (185, 125)

Rx+:(225, 155)

L3: (155, 105)

L2: (135, 95)

L1: (95, 65)

11:00 Cap