CrossFit Fireball – CrossFit
10 Mins and work on pull up progressions.
10 Mins and work on Hand Stand Push Up progressions.
If you can do both or either or, challenge yourself to 3 sets up Max Effort unbroken.
Metcon (AMRAP – Reps)
Every Min for 9 Minutes perform:
Min 1: 30 Seconds Toes to Bar
Min 2: Row for Cal
Min 3: Ring Dips
Score is amounts of reps completed (1 Cal = 1 Rep)
RX+ Muscle Ups instead of Ring Dips
10 Rounds, every meter over/under 100 is 1 burpee. Winner of each class write their name on white board. Overall winner wins a prize!