CrossFit FYR – CrossFit

Strength

Overhead Squat (8@55% 7@60% 6@70 5@75 amap@80%)

Metcon

Metcon (Time)

21-15-9

Cal on bike

Hang power snatch (75/55)

*scaled do dumbell shoulder press

Metcon (AMRAP – Reps)

Amrap 7 mins

Wall balls (20/14)

Rx+= 30/20

Scaled- 14/10