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
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