CrossFit FYR – CrossFit
Lifting
3 hang cleans 1 jerk (7 sets find heaviest)
3 cleans from the hang, power or squat, plus 1 jerk
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
women- 20″ box, weight is 14 lb for wall ball and 55 for barbell
Leave A Comment
You must be logged in to post a comment.