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)