CrossFit FYR – CrossFit

1rm clean and jerk, or bent row but not both

Lifting

Clean and Jerk (find 1rm)

Strength

Bent Over Row (5×5 same weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 18 mins

10 deadlifts (225/145)

50 double unders

20 weighted sit ups (50/35)
Must hold the weight on the chest for the whole sit up

Fitness

Metcon (Time)

A-

deadlift- 4×12

b-4 rounds

run 400 m

20 in place lunge

20 situps (with weight)