CrossFit FYR – CrossFit
Last part is optional and doesn’t require a score
Jump climb (AMRAP – Reps)
With a 9 min running clock
Amrap rope climbs
On the
0:00, 3:00, 6:00- 50 dubs
Rx+= legless
Scaled- 4 rounds
10 bent over barbell rows
50/100 dubs/singles
Only do rope climbs if you can climb the rope. No get ups.
Metcon (Time)
21 bar facing burpees
21 power snatch
15 bar face burpees
15 ohs
9 bar facing burpees
9 squat snatch
Time cap 17 mins choose your appropriate category for weight
Rx- 135/95
Int- 115/75
Scaled- 95/55
Metcon (No Measure)
3 Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50′ Single Arm Overhead Carry (25′ Each Arm)
Rest 2:00 between efforts.
This is optional, not for score, if you want to do extra.
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