CrossFit FYR – CrossFit

Lifting

Hang Clean (In 5-7 sets find 3rm)

Metcon

Metcon (Time)

21-18-15-12-9-6

Pull ups

Burpees

1 hang clean @ whatever you ended your 3 rm with every round

Rx+= chest to bar

25 min time cap

Fit AF

Metcon (Time)

A- 2000 m row or 1 mile run

B-

12-10-8-6-4-2

Lunges with 2 db (l/r=1)

Box jumps

Db clean and jerks

push ups

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row