CrossFit FYR – CrossFit
Strength
Bench Press (10@50% 7-5-5-3-1-7)
Metcon
Metcon (Time)
15-12-9
Thrusters (115/75)
Weighted v-ups (20/14)
50/35 cals assault bike
(Rower if bike not available)
15-12-9
Thrusters (95/65)
Weighted v-ups
Metcon (No Measure)
Midline
12 GHD hip ext (30/20)
12 tire flips
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