CrossFit Fireball – 6 Week New You Challenge

Warm-up

2 Rounds

5x pass through PVC

5x OHS PVC

5x squat jump with PVC in back rack position

Skill

Hang Snatch

Weightlifting

Hang Snatch (3-3-3-3-3-3)

Deadlift (3-3-3-3-3-3)

5 second eccentric lower each rep

Metcon

Metcon (AMRAP – Reps)

WOD

4 Rounds of Tabata work at each station. Complete all 4 rounds before advancing to next movement

A. Squat Jump

B. Burpees

C. Sit-up

D. Bent over row (2x KB)