CrossFit Fireball – CrossFit

Front Squat (5-4-3-2-1-3-5)

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – 5 reps @ as heavy as possible

Rest 2 minutes between sets.

Record Set 7 @ heaviest

Metcon

Metcon (Time)

For time:

Run 800 Meters

30 Pull-Ups

30 Front Squats (165/110 lbs – take weight from the floor)

30 Pull-Ups

Run 800 Meters
RX+ 225/155