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…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 1 rep @ 101+%

Record Set 5 in Wodify

Metcon

Metcon (Time)

Every 4 minutes, for 20 minutes (5 sets):

25 Wall Ball Shots (20/14 lbs)

50 Double-Unders

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)