CrossFit Fireball – CrossFit

Metcon

Metcon (2 Rounds for reps)

Two sets of:

60 Seconds of Muscle-Ups

Rest 60 seconds

60 Seconds of Alternating Pistols

Rest 60 seconds

60 Seconds Handstand Push-Ups

Rest 60 seconds

60 Seconds of Chest-to-Bar Pull-Ups

Rest 60 seconds

60 Seconds of L-Sit Hold

(try to accumulate 30-40 seconds within the minute)

Rest 60 seconds

*score each round separate with total reps

Metcon (AMRAP – Reps)

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar

Minute 2 – 30 seconds of Rowing for Calories

Minute 3 – 30 seconds of Ring Dips

*score is total reps for all three rounds.