CrossFit FYR – CrossFit

Strength

Deadlift (8-6-4-2-2-4)

Start at about 55-60%

70-80-90-95

Metcon

Metcon (Time)

15 power cleans (155/105)

30 ring dips

12 power cleans

24 ring dips

9 power cleans

18 ring dips

6 power cleans

12 ring dips

3 power cleans

6 ring dips

Scaled- sub stationary dips or box dips