CrossFit FYR – CrossFit
Speed training
1-Mile Run (Time)
Max Effort 1-Mile Run
2k Row (Time)
Max Effort 2k Row
Gymnastics
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
Metcon (AMRAP – Rounds and Reps)
“SINGLE TASKING…KINDA”
AMRAP 12:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (50/35#) (24/20″)
12 Single-Arm Dumbbell hang Clean & Jerk (50/35#)
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