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 ?