CrossFit FYR – CrossFit
Warm-up
fyr race (Time)
run 800 m
1 min rest
400 m
1 min rest
200 m
as fast as possible. score is total time with rests. we will retest this later
Metcon
Metcon (AMRAP – Rounds and Reps)
0:00-15:00
AMRAP 15:
30 Double Unders
15 Deadlifts (115/85)
30 Double Unders
15 Hang Power Cleans (115/85)
30 Double Unders
15 Push Jerks (115/85)
Metcon (Weight)
From 15:00-23:00 – Build to a Heavy Complex (8:00)
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
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