CrossFit Fireball – CrossFit

Training Intent

– Accumulate strength work however desired. This should not take longer than 15:00 today.

– Metcon: Each round shoud be completed at about 75% effort. People should look to maintain their splits, specifically their 400m runs.

Warm-up

Warm-up (No Measure)

AMRAP 7:

10 Walkings Lunges

10 Supermans

10 Hollow Rocks

10 Alt. Step ups on box

then,

Lax Ball Roll Out

Skill

Accumulate:

50 Walking DB or KB Lunges (each)

50 Hollow Rocks

12 Turkish Get-ups (total)

Metcon

Metcon (Time)

3 RFT:

Run 400 Meters

15 Box Jumps w. step down (24, 20)

20 KBS (53, 35)

Rest 2:00

L2: (35, 25) (20, 15)

L1: (30, 20) (20, 16 alt. Step-ups)