CrossFit FYR – CrossFit
I added heavy DT as well for those of you that can handle it! The weighted mile is optional
Strength
Bench Press (Starting about 60% 7-6-5-3-3-1)
Your number only counts if your bar is not touched by another person. If you get a spot it’s not accurate
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Accessory work
weighted 1 mile run (Time)
1 mile run with a weight vest (20/14)
This component is optional
Heavy DT (Time)
5 Rounds for Time
12 Deadlifts (205/145 lb)
9 Hang Power Cleans (205/145 lb)
6 Push Jerks (205/145 lb)
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