CrossFit FYR – CrossFit


Clean ladder (Have your heaviest planned out)


1 clean

10 mins to get highest


Sgt. Ansari (Time)

4 Rounds for Time

5 Hang Cleans (135/95 lb)

11 Toes-to-Bars

29 Wall Ball Shots (20/14 lb)

This hero workout is dedicated to Sgt. Kelvin Ansari who was killed on May 11, 2019 when shots broke out after he and other officers were approaching a vehicle suspected as part of a robbery investigation.

Sgt. Ansari served in the US Army for 21 years prior to becoming an officer. He was a military veteran who did a tour for 10 years. Sgt. Ansary was killed at 50 years old.

This workout is part of the series of African American History WODs from Granite City CrossFit

Metcon (Time)

30 bar muscle ups for time