CrossFit FYR – CrossFit

Warm-up

Partner Rowling (No Measure)

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 20

5 pistols (each leg)

10 dead lifts (225/155)

15 box jumps (24/20)

20 toes to bar