CrossFit FYR – CrossFit

Lifting

Clean (20 mins to establish 1rm)

Metcon (No Measure)

Alternative to 1rm clean

3-4 rounds

20 v-ups

12 behind the head elbow ext (tricep) choose weight

20 russian twists (30/20)

20 renegade rows (50/35)

Metcon

Metcon (Time)

5 rounds for time

60 double unders

20/15 cal row or 200 m run

10 thrusters

Rx- 135/95

Int- 115/75

Scaled- 95/55

Time cap 20

()