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
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