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