CrossFit FYR – CrossFit

Lifting

1 clean 1 hang clean (7 sets building)

1 clean from the ground, 1 from the hang

1 clean 1 hang clean (7 sets building)

1 clean from the ground, 1 from the hang

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 20 mins

30 ohs (95/65)

30 toes to bar

30 pistols (total)

800 m run

Fit AF

Metcon (AMRAP – Rounds and Reps)

A- 4 super sets

10 bent row, 10 sit ups, 10 band tricep press

B- 20 min amrap

20 db ohs

20 Russian twists

20 jump squats

200 m run