CrossFit FYR – CrossFit

Strength

Bench Press (10-8-6-4-2)

50-60-70-80-90%

Metcon

Metcon (Time)

21/15/9

Ohs (155/105)

Hspu

400 m Run/row/ski (500 if rowing)

Open prep

Metcon (No Measure)

** this section is extra for competitors. Anyone is welcome to add it, but it’s not part of the wod

A- barbell cycling

10-8-6-4-2

Hang power cleans unbroken for time (185/125)

B- 3-4 rounds 30 ghd sit ups 1 min kb farmer hold (70/50 each hand)