CrossFit Fireball – CrossFit

Gymnastics

Pull-ups (10 x 3)

Pull up progressions, try to get 10 strick then 10 kipping, then 10 butterflies.

If you cannot complete the set of 10 then work on the that movement.

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:

Row 500 Meters

Run 400 Meters

30 Push-Ups