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
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