CrossFit Fireball – CrossFit

Metcon (Time)

Complete the following congo-line style in teams of three, with each partner completing the following:

A.

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

Immediately followed by…

B.

For time:

Row 1000 Meters

25 Thrusters (95/65 lbs)

15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

Metcon (AMRAP – Rounds and Reps)

CreatiVets Fundraiser WOD

“FR-INDY”

20 min AMRAP

::BUY-IN::

“FRAN”

21-15-9

Thrusters (95/65)

Pullups

::THEN::

For Remainder of 20 min AMRAP complete as many rounds as possible of:

“CINDY”

5 Pullups

10 Pushups

15 Air Squats