CrossFit Fireball – CrossFit

Warm-up

Gymnastics

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

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

(Repeat)

Score is amounts of reps completed (1 Cal = 1 Rep)

RX+ Muscle Ups instead of Ring Dips

Post-Work Out

Rowling!!!

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!