CrossFit FYR – CrossFit

Strength

Bench Press (5@75% 4@80% 3@85% amap @90% then amap @50%)

Enter the reps you get for 90%. Shoot for 4

Speed training

Descending sprints (Time)

AFAP

Run 500 m

Rest 1:00

Run 400 m

Rest :50

Run 300 m

Rest :40

Run 200 m

Rest :30

Run 100 m

Metcon

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.