CrossFit and Fearless – CrossFIT
Metcon (AMRAP – Rounds)
1) 5 Burpee Box Jumps(24/20)
2) 5 Strict R.Dips (3s descent)
3) 5R/5L MB Throws (10/8/6)
1) shorter box or regular burpees.
2) Kipping, Low Rings, or Box Dips.
3)The objective is to throw the ball against the wall with speed and little to no arc.
Metcon (No Measure)
30sec Hollow Rocks or Holds