CrossFit FYR – CrossFit
Lifting
Split Jerk (find 1 rm any jerk (FTR))
from rack or blocks
Metcon
Metcon (Distance)
10 min amrap
and EMOM
row for meters
emom- sit-ups then back to rower to collect meters
min 1- 12 sit ups
min 2- 10 sit ups
min 3- 8 sit ups
min 4- 6
min 5- 4
min 6- 4
min 7- 6
min 8- 8
min 9- 10
min 10- 12
Metcon (AMRAP – Rounds and Reps)
7 min amrap
7 chest to bar pull ups
7 pistols
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