CrossFit FYR – CrossFit
week 7/9 strength
week 3 open prep
Lifting
Clean+jerk complex (5 sets building)
1 clean + 2 jerks
Metcon
Metcon (Time)
21-15-9-6-3
200 m run after each
shoulder to oh
front squats
toes to bar
rx= 115/75
time cap 25 mins
Fit AF
Metcon (Time)
A- dumbbell fly on bench 4×12
10 bench dips after each set
B-5 rounds for time
21-15-9-6-3
db press
air squats
sit ups
200 m run after each
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