WOD
6/23
CrossFit FYR – CrossFit
Strength
Thruster (Find 1 rm)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 min amrap
3 thrusters (95/65)
3 pull ups
Add 3 reps per round
Row 500 m after the 3rd 6th and 9th rounds
Fit AF
Metcon (AMRAP – Rounds and Reps)
A-
15 banded good mornings
15 crunches with weight
B-
18 min amrap
10 db or barbell thrusters
20 russian twists
10 kbs
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