CrossFit FYR – CrossFit

The 1% portion is optional/extra

Lifting

Clean (10 min emom)

mins 1/2/3- 65%

mins 4/5/6- 75%

mins 7/8- 80-85%

mins 9/10- 90%

Metcon

Metcon (Time)

for time

400 m run

21 burpees

400 m run

15 burpees

400 m run

9 burpees

200 m run

9 power cleans (135/95)

200 m run

15 power cleans

200 m run

21 power cleans

1 %

Metcon (No Measure)

21-14-9 ghd sit up

30 second hip ext hold after each

Fit AF