CrossFit FYR – CrossFit

Metcon (3 Rounds for time)

for time:

15 Handstand Push-ups

15 Power Cleans, 155/105

15 Front Squats, 155/105

15 Push Jerks, 155/105

For time:

15 Handstand Push-ups

15 Power Cleans, 135/95

15 Front Squats, 135/95

15 Push Jerks, 135/95

For time:

15 Handstand Push-ups

15 Power Cleans, 115/75

15 Front Squats, 115/75

15 Push Jerks, 115/75

*Rest 3 minutes between workouts
the entire section has a 25 min time cap. you have to time your own rest. Choose a weight that you can do all 15 of the movement in 1 min or less

Metcon (Time)

For time:

5-4-3-2-1 reps of:

Rope Climb, 15 ft

*150m run after each set of rope climbs

sub get ups or ring rows x 3

Fit AF

Metcon (Time)

a-

4 rounds

15 push ups

15 goblet squats

15 press

b-

4 rounds

200 m run

15 Kbs