CrossFit FYR – CrossFit

Lifting

Clean + FS (7 sets building)

1 power clean

2 FS

or 1 squat clean + 1 front squat

Metcon

Metcon (Time)

21 hang power cleans

Run 200 m

21 front squats

Row 300m

Repeat for 15

Repeat for 9

Rx= 115/75

Rx+ = 135/95