CrossFit Fireball – CrossFit

Skill

“Gymnastics Challenge”

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups

Rest 60 seconds

2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)

Rest 60 seconds

2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold

(you only get one attempt to hold for as long as possible)

If you don’t have one of these movements then work on the progression to them them.

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 21 minutes:

Minute 1 – 10-15 Kettlebell Swings (32/24 kg)

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 10 Toes to Bar

Score is total number of reps completed