CrossFit FYR – CrossFit

Lifting

Squat Clean (3 reps Emom x 7 @ 80%)

Touch and go

Metcon

Metcon (3 Rounds for reps)

Amrap 5 mins

1- 400 m run then with remaining time amrap of 9 hang squat cleans (95/65) 25 dubs

Rest 3 mins

1- 200 m run then with remaining time AMRAP-9 hang squat cleans (135/95) and 25 dubs

Rest 3 mins

1- 150 m run then AMRAP- 9 hang squat clean (185/125) and 25 dubs
Each time you do 1 run buy in and with time remaining in 5 mins do as many rounds of the squat cleans and dubs. Record reps of each round