WOD

9/13

September 13th, 2023|0 Comments

CrossFit FYR – CrossFit

Strength

Paused bent row (5×8 building to 70%)

Hold the movement for 3 full seconds
Add in 4 sets of 10-12 any triceps

Metcon

Metcon (AMRAP – Rounds and Reps)

18 mins

10 cleans (135/95)

10 burpees

row 20/15 cals

Fit AF

Metcon (AMRAP – Rounds and Reps)

A- 4 rounds

20 lunge in place

-10 with lateral raise

-10 with forward raise

20 jumping jacks

b-

18 min amrap

15 ball slams

10 burpees

run 200 m

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