CrossFit FYR – CrossFit

Strength

Squat Clean (3 sets of 1 @85% 2 sets of 1 at 90% (build first))

Metcon

Metcon (Time)

3 rounds for time

5 bar muscle ups

10 squat cleans (135/95)

20 box jumps (24/20)

Rx+= ring muscle ups

Scaled- 5 band muscle ups or 10 dips