CrossFit Fireball – Olympic Lifting

Back Squat (10 sets x 3 reps @ 75%)

Overhead Squat (3 sets x 3 reps @ 75% of best snatch )

Post Work Out

back extensions: 3 sets x 5 reps….pause at the top 3 sec before completing next rep. if you can use weight, do so….if not use only body. no bending of the knees are allowed. come parallel to the floor when pausing at the top position. squeeze the glutes.

toes to bar: 25 reps