CrossFit FYR – CrossFit
week 3 of the open, If you’re participating in the open, keep your weights light leading up to it
Lifting
1 power 1 hang clean (6 sets building)
1 power clean
1 hang squat clean
the second is a hang squat clean
Metcon
Metcon (Time)
30 box jumps
5 rope ascents
30 kbs (70/50)
30 sit ups
30 DB hang power cleans (50/35)
800 meter run
30 ghd hip ext
time cap 24 mins
*dont fall out of the ghd!!
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