CrossFit FYR – CrossFit

Lifting

clean/fs/jerk (5 sets building)

3 Power cleans

3 front squats

3 jerks

Metcon

Metcon (Time)

2 rounds for time

50 wall ball shots

800 m run

50 sit ups

rx+= with a weight vest (20/14)

Fitness

Metcon (Time)

a- 4×10 shoulder press and dips

b- 4 rounds

400 m run/walk

20 wall balls

20 hanging knee raises