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