CrossFit FYR – CrossFit

Lifting

Power Clean (in 5 sets find 5 rm touch and go)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 7

1 power clean (155/105)

30 dubs

Add 1 power clean each round

Rest 3 mins

On the 10:00

*see part 2

Metcon (Time)

100 wall balls for time

Time cap 24 mins total

Fit AF

Metcon (AMRAP – Rounds and Reps)

A-

4 rounds

10 plate ground to oh

10 plate russian twists

B

Same as crossfit with dumbbell cleans instead of barbell