CrossFit Fireball – CrossFit

Metcon

With a continuously running clock

Helen: 3 RFT

400m Run

21 KB Swings

12 Pull-Ups

At the 20:00

Build to a 1-Rep of the following

Complex:

Power Clean + Hang Squat Clean +

Front Squat

At the 25:00

Row 1,000m for time

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Weight)

Power Clean + Hang Squat Clean + Front Squat

1000m Row (Time)

Max Effort 1000m Row