CrossFit FYR – CrossFit

Strength

Back Squat (Emom x 10)

Mins 1-2-3

5 @ 70-75%

Mins 4-5-6

4 @ 80%

Mins 7-8

3@ 85%

Mins 9-10

2@90%

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10 mins

1 hang squat clean (135/95)

30 double unders

2 hang squat cleans

30 dubs

Continue adding 1 squat clean until you reach 10 mins

Metcon (Time)

3 rounds

20 alt dB snatch

30 weighted sit ups (1 dB)

Rx weight- 50/35