CrossFit FYR – CrossFit

Dirty 30 (Time)

“Dirty 30”

30 Box Jumps (30″/24″)

30 CTB PU

30 KBS (70/53)

30 Front Squats (135/95)

30 TTB

30 Push Press (135/95)

30 Deadlifts (135/95)

30 WB (30/20)

30 Bar-Facing Burpees

100 Double-Unders

Home wod

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT VERSION

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double-Unders

20 Burpees

40 Double-Unders

NO EQUIPMENT VERSION

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops over “Odd-Object”

20 Burpees

20 Lateral Hops over “Odd-Object”