CrossFit FYR – CrossFit

Lifting

Clean (5×2 building up to a heavy double. Does not have to be touch and go)

Metcon

Metcon (3 Rounds for reps)

Amrap 5

20/15 cals on rower

21 deadlifts (115/75)

rest 3 mins

Amrap 5

12/10cals on bike

15 front squats

rest 3 mins

Amrap 5

8/6 cals on rower (or 5 cals on bike)

9 back squats
don’t drop the bar from your back