CrossFit Fireball – Master’s New You Challenge

Skill

A. Rowing – :30 easy and :30 hard for 2:00.

B. Air Squat – Modify with partial squat or squat to box.

Warm-up

3 Rounds

5 Squat

5 Ring Row

Metcon (Time)

RX:

500m Row

40 squats

30 sit-ups

20 push-ups

10 pull-ups *or ring row

Beginner:

500m Row

40 partial squats

30 russian twist (10lb plate/ball)

20 elevated push-up (to box)

10 ring row