CrossFit FYR – CrossFit

Strength

Push Jerk (5-4-3-2-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Push Jerks (135/95)

30 Double Unders

15 Toes to Bar

Fit AF

Metcon (AMRAP – Rounds and Reps)

a- 4 sets

10 db bent rows

10 lateral raise

10 dips

b- 15 min amrap

60 singles

15 press

15 weighted sit ups

1 %

Metcon (Time)

Every 2:00 x 4 Rounds:

5 Strict Chest to Bar Pull-ups

10/8 Calorie Assault Bike

5 Bar Muscle-ups

*Score is Slowest Round*