CrossFit FYR – CrossFit

Metcon (AMRAP – Reps)

Warm-up 5-10 minutes on the assault bike

Foam roll; lats, back, glutes, hamstrings, calves, quads

AMRAP (with a Partner) in 20 minutes

2000 meter Row / partner Handstand

150 Wall Ball Shots / partner Handstand

Max Toes-to-Bars (alternate sets)

One partner works on the row and wall ball shots while the other partner holds in handstand. Once the wall balls are complete both partners move to the toes-to-bar, with one partner working while the other rests, alternating and performing as many toes-to-bar as possible in the remaining time.