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)
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