CrossFit Fireball – CrossFit

Weightlifting

Back Squat (5-4-3-2-1-10)

Back Squat

*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 – 10 reps @ 70-80%

Rest 2 minutes between sets.

Record Set 6

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 6 minutes:

6 Thrusters (115/75 lbs)

6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.