CrossFit FYR – CrossFit

Strength

Press combo (5 sets building)

3 strict press

3 jerks
Any jerks can be used (split or push)

last set shoot for 85% 1rm strict

start- 65-70-75-80% of strict press

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 15

3 pistols

3hang cleans (135/95)

3 kbs (70/50)

Add 3 reps per round

1 %

Metcon (No Measure)

4 rounds

15 ghd back ext

15 ring or stationary dips