CrossFit FYR – CrossFit

Strength

Press complex (7 sets buildint)

1 strict

1 push press

1 push jerk/split jerk

Metcon

Metcon (Time)

7 rft

7 burpee box overs

3 bar muscle ups

7 clean and jerk (135/95)

run 200 m

sub 6 dips for bmu

time cap 24 mins

Fitness

Metcon (Time)

A-

row 2000 meters

B- 4 rounds

20 alt db snatch

15 ring rows

20 russian twists