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