CrossFit FYR – CrossFit

Weightlifting

Pausing power clean (On the 1:30 x 5: 1 Pausing Power Clean* 1 Power Cl)

* Two pauses on the repetition.

– 2 Second Pause at Knee

– Second Pause in Catch

Technique loads. Light to moderate, focused on movement.
Building as long as form is good

Clean and Jerk (5 sets building (power or squat))

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min amrap

10 box jumps (24/20)

15 power cleans (155/105)

10 box jumps

15 burpees