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)
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