WOD
9/13
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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