CrossFit FYR – CrossFit

Strength

Cluster (7 reps Every 2 mins x 5 rounds)

Clean+squat+thruster
Warm up to the weight you’ll use for all 5 sets

Metcon

Metcon (Time)

800 m run

21 hang power snatch

21 burpee box jumps (24/20)

400 m run

15 hang power snatch

15 burpee box jumps

200 m run

9 hang power snatch

9 burpee box jump

Cap 22 mins, choose a weight that will allow you to finish

Rx-115/75

Intermed- 95/55

Scaled- 65/35

Metcon (Time)

Fit wod

800 m run

21 dB shoulder press

21 burpee box jump/step

400 m run

15 dB shoulder press

15 burpee box jump/step

200 m run

9 dB shoulder press

9 burpees box jump/step