CrossFit FYR – CrossFit


Clean and Jerk (5×2 @75%)

2 reps each time, you may drop the bar and regrip after the first. all reps should be at 75%


Metcon (Time)


20 wall balls (20/14)

10 hang snatch (135/95)

20 push ups

rest 5 mins

3 rounds

20 cal row

12 front squats (185/125)

total time cap is 22 mins. Time your own rest, score total time with rest included

use a weight that will allow you to stay within the time cap