CrossFit FYR – CrossFit

week 7 strength 1rm in 2 weeks!

Lifting

1 clean 1 hang clean (in 5 sets build up to 85-90% of 1rm clean)

1 clean from the ground, 1 from the hang

Metcon

Metcon (Time)

3 rounds for time

500 m row

20 thrusters (75/55)

10 pull ups

rx+= 10 BMU instead of pull ups

*may run or ski instead of row. Run = 400

Fit AF

Metcon (Time)

A- 4 rounds

10 med ball cleans

10 med ball push ups

b- 3 rounds

100 single under

20 db thrusters

10 hang knees