CrossFit Fireball – 6 Week New You Challenge

Warm-up

Dynamic Stretch for 3:00

Metcon

Metcon (No Measure)

6 Minute EMOM

5x Dead Lifts

5x Hang Clean

5x Front Squat

5x Push Press

5x Back Squat

*With Empty Barbell

Metcon

Metcon (AMRAP – Reps)

4 Rounds 30/30 sec at each station

1. Ring Row

2. Thrusters (empty bar)

3. Row for Calories (1cal = 1 rep)

4. KB Swing

5. Box Jump

6. Sit-ups