CrossFit FYR – CrossFit
Lifting
Clean and Jerk (5×2 @75%)
2 reps each time, you may drop the bar and regrip after the first. all reps should be at 75%
Metcon
Metcon (Time)
3 RFT
20 wall balls (20/14)
10 hang snatch (135/95)
20 push ups
rest 5 mins
3 rounds
20 cal row
12 front squats (185/125)
total time cap is 22 mins. Time your own rest, score total time with rest included
use a weight that will allow you to stay within the time cap
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