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.