CrossFit Fireball – CrossFit

Pull-ups

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Metcon (Time)

For time:

Row 1000 Meters

20 Strict Handstand Push-Ups

30 Ring Dips

40 Push-Ups