CrossFit FYR – CrossFit
Metcon (Time)
21 db single arm ohs (50/35)
5 rope ascents
Run 400
18 ohs
4 rope ascents
Run 400 m
15 ohs
3 rope ascents
Run 400 m
9 ohs
2 rope acents
Run 400 m
6 ohs
1 rope ascent
When choosing a weight for the dumbbell make sure you choose one that you can lower to the ground without dropping and having to face death ?
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