CrossFit Fireball – CrossFit


Weighted Pull ups (3 x 3)

Grab a DB or KB and hang from feet.
Three sets of:

Weighted Pull-Ups x 3 reps

Rest 30 seconds

Strict Pull-Ups x Max reps

Rest 3 minutes


Metcon (AMRAP – Reps)

Four sets for max calories/reps of:

60 seconds of Running

Rest 60 seconds

60 seconds of Rowing for Calories

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs (24″/20″)

Rest 60 seconds

Score cal on rowers as reps. Running is 1 rep, 12 calories on rower is 12 reps, and 1 burpee box jump over is 1 rep.