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)