CrossFit Fireball – CrossFit

Skill

Warm up to a heavyish front squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 20 minutes of:

Scaled

20 Thrusters (95/65lbs)

20 Ring rows

20 Burpees

RX

20 Thrusters (115/75lbs)

20 Pull Ups

20 Burpees

RX+

20 Thrusters (135/95lbs)

20 Pull Ups

20 Burpees over the bar