CrossFit FYR – CrossFit

Strength

Deadlift (4 sets of 6 at 70-75%)

All sets at the same weight

work in3x10 biceps curl

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 18

40 dubs

15 hang cleans (135/95)

15 pull ups
This workout gives time to do a heavier hang clean. Strive to get 4-5 rounds

Fit AF

Metcon (AMRAP – Rounds and Reps)

Deadlift- 4×10 plus 4×10 wall sit bicep curls

b- 18 mins

100 singles

20 kbs

15 sumo squats