CrossFit Fireball – CrossFit

Training Intent

– Broad Jump is a great test of power output. NFL running backs routinely hit 10 ft. in this.

– Strength: UB Farmers carry is a gut-check to see how far people can go.

– Metcon: This piece should be moderate pace, similar to “”Cindy””. Make sure people scale pull-up as they are strict today.


Warm-up (No Measure)

100 ft. Each

– High Knees

– Butt Kickers

– Soldier Kicks

– Walking Lunges w. a twist

– Carioca

– Jumping Jack Shuffle

– Broad Jumps

– Back peddle


1) Max Broad Jump: 3 attempts

2) Max Set of Double Unders: 3 Attempts

3) Max Distance UB Farmer Carry AHAP.


Metcon (AMRAP – Rounds and Reps)


25 Air Squats

20 Abmat Sit-ups

15 Push-ups

10 Strict Pull-ups

*Scale Push-ups as needed

L3: (5 Strict Pull-ups per rd)

L1: (Ring Rows)