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%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 85%

Metcon

Metcon (4 Rounds for reps)

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

Row 300 Meters

20 Walking Lunges with 32/24 kg KB Farmer’s Carry