CrossFit FYR – CrossFit

Strength

Metcon (Weight)

Set 1 -11 deadlifts

11 push jerks

set 2- 11 deadlifts

9 push jerks

3- 11 deadlifts

7 push jerks

4- 11 deadlifts

5 push jerks

5- 11 deadlifts

3 push jerks

6- 11 deadlifts

1 push jerk
Use the same weight for both movements. 15-20 mins on this so choose a weight that you will be able to complete in that time

Metcon

Metcon (Time)

3 rounds for time

30 ohs

800 m run

Rx- 95/65

Int- 75/55

Scaled- 65/35