CrossFit FYR – CrossFit


3 hang cleans 1 jerk (7 sets find heaviest)

3 cleans from the hang, power or squat, plus 1 jerk


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