CrossFit FYR – CrossFit

Metcon (Time)

Round 1

5 rope ascents

20 cal row

7 curtis p (115/75)

Round 2

20 cal bike

4 rope ascents

7 curtis p

Round 3

100 dubs

7 curtis p

3 rope ascents

Round 4

Repeat a cardio (your choice)

2 rope ascents

7 curtis p

Curtis p= lunge left, lunge right, shoulder to oh

Can do the rounds in any order