CrossFit FYR – CrossFit

Strength

Clean + FS (Build to 4 working sets @ 75% 1rm clean)

1 power clean

2 FS

or 1 squat clean + 1 front squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

5 unbroken bear complex

15 box jumps

Rx- 135/95

*rx only if unbroken, meaning cannot let go of the bar within the set of 5

Intermediate- 95/65

Scaled- 65/45