CrossFit FYR – CrossFit

There are 3 components before the metcon. You are to choose 2 of the 3. Run/row/gymnastics

Speed training

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row


gymnastic press stamina

3-5 Rounds Not For Time:

5 Strict Handstand Push-ups (or Strict Dumbbell Press)

5 Strict Ring Dips (or Jumping Ring Dip w/ :2 pause at the top)

5 Push-ups (or Push-Ups w/ knees on the floor)

(*Ring Dips can also be performed as a Bench or Box Dip)


Metcon (AMRAP – Rounds and Reps)



8 Lateral Burpee Over Dumbbell

10 Dumbbell Box Step-Overs (50/35#) (24/20″)

12 Single-Arm Dumbbell hang Clean & Jerk (50/35#)