CrossFit FYR – CrossFit

Metcon (4 Rounds for reps)

4 rounds for reps

Score each round

7 min amrap

Run 200 meters

5 squat cleans (95/65)

1 rope climb

Rest 3 mins

Repeat 3 more times, increasing squat clean weight as follows

115/75

135/95

155/105

Fit AF

Metcon (4 Rounds for reps)

4x 7:00 amrap with 3:00 rest between

Row 300 m

15 med ball cleans

15 hr push ups