CROSSFIT

RING OF FIRE

AMRAP x 18 MINUTES
40 Double Unders
20 Alt. V-Ups
10 DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)

*Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up.

(Score is Rounds + Reps)

Option 1 RMU: Burpee Bar Muscle-Up
Option 2 RMU: Burpee Pull-Up

FINISHER

FOR QUALITY
EMOM FOR 5:00
12 STRICT SLOW PUSH UPS

SPARK

STRENGTH

Push Press for load:
6 X 3

6 X 2 :10 L Hang

LIGHT IT UP

FOR TIME
50/40 Cal Row
60 Up-Downs
70 Alt. DB Hang Snatch + Push Press (50/35)|(35/20)*
60 Up-Downs
150 Double Unders

*1 REP = 1 Hang Snatch + 1 Push Press

(Score is Time)