CrossFit FYR – CrossFit

Lifting

Clean (Find 2 rep max touch and go)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min amrap

3 Double db front squat (50/35)

3 Box overs (24/20)

3 each arm db shoulder to oh

Add 3 reps each round

Fit AF

Metcon (AMRAP – Rounds and Reps)

A-

2 db- one movement

Deadlift—>curl —> press

4 sets of 10

B- same as crossfit