CrossFit FYR – CrossFit


Junk yard dog (No Measure)

Partner A sits with legs extended and arms out, partner B jumps over one arm, then legs, than over the other arm of Partner A. That is 1 rep. Each partner completes 10 reps.

Next, Partner A gets in a table top position or on all 4’s. Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.

Metcon (AMRAP – Reps)


Min 0-10

Run 1 mile. With remaining time, max reps clean and jerk @ 135/95

Rest 3 mins

Min 13-20

Run 800 m

Max power snatch (115/75) with remaining time

Rest 3 mins

Min 23-27

Run 400 meters

Max thrusters (95/65)

If you cannot run a mile in under 9 mins, see scaled version

0-10 run 1000m

13-20 run 600m

23-27 run 200m