Great Balls of Fire

26.2 CrossFit – CrossFit

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

High Jumps

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats

SKILL

Metcon (8 Rounds for reps)

EMOM 8 Unbroken strict ring Dip

Metcon

Metcon (AMRAP – Rounds and Reps)

Compete / Train

AMRAP 10:

15 Strict Press (95/65)

15/12 Calorie Row

AMRAP 10:

15 Strict Press (65/45)

15/12 Calorie Row

[Kilos = 29/20]

*Score = Rounds + Reps completed