CrossFit FYR – CrossFit
Warm-up
Junk yard dog (No Measure)
Partner A sits with legs extended and arms out, partner B jumps over one arm, then legs, than over the other arm of Partner A. That is 1 rep. Each partner completes 10 reps.
Next, Partner A gets in a table top position or on all 4’s. Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.
Metcon (AMRAP – Reps)
Adderall
Min 0-10
Run 1 mile. With remaining time, max reps clean and jerk @ 135/95
Rest 3 mins
Min 13-20
Run 800 m
Max power snatch (115/75) with remaining time
Rest 3 mins
Min 23-27
Run 400 meters
Max thrusters (95/65)
If you cannot run a mile in under 9 mins, see scaled version
Scaled
0-10 run 1000m
13-20 run 600m
23-27 run 200m
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