CrossFit FYR – CrossFit

Strength

Bench Press (6×7 building)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 hr push ups

30 Hang Squat Cleans (95/65)

200 m run (300 row)

30 Overhead Squats (95/65)

30 weighted v-ups (30/20)

30 Thrusters (95/65

Fit AF

Metcon (Time)

16 min am rap

15 hr push ups

30 med ball cleans

200 m run (300 row)

30 db snatch

30 v-ups

30 db thrusters

1 %

Metcon (No Measure)

## Handstand Walk Conditioning

Not For Time:

50 AbMat Sit-ups, 25-50′ Handstand Walk

40 AbMat Sit-ups, 25-50′ Handstand Walk

30 AbMat Sit-ups, 25-50′ Handstand Walk

20 AbMat Sit-ups, 25-50′ Handstand Walk

10 AbMat Sit-ups, 25-50′ Handstand Walk