CrossFit Fireball – CrossFit

Warm-up

5 Minutes Dymanic Stretches

Strength

Metcon (AMRAP – Reps)

Alternating EMOMx10:

Odd Minutes – 10 Power Clean, 135/95

Even Minutes – 10 T2B

Metcon

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Cool Down