CrossFit FYR – CrossFit
Strength
Back Squat (10-8-6-4-2)
Rest 2 Minutes Between Sets
Set 1: 10 Reps @ 55-57% 1RM
Set 2: 8 Reps @ 65-67% 1RM
Set 3: 6 Reps @ 75-77% 1RM
Set 4: 4 Reps @ 83-85% 1RM
Set 5: 2 Reps @ 90-92% 1RM
Metcon
tricycle (Time)
For Time:
Buy-In: 2,000/1,600 Meter row
Directly Into…
27-21-15-9:
Kettlebell Swings (53/35)
Pull-ups
Thrusters (75/55)
*stagger start after 5 mins for larger class
Fit AF
Metcon (Time)
For Time:
Buy-In: 1600 m row
Directly Into…
40-30-20-10:
Single kb Russian Swings
Single Dumbbell Plank Rows
Single Dumbbell Thrusters
do 1 at a time, alternating as you wish
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