CrossFit FYR – CrossFit

Lifting

clean complex with pause front squats (build to your heaviest in 5 sets)

1 clean

3 paused front squats
*can squat clean as long as there is a pause

Metcon

Metcon (Time)

5 rounds

run 400 m

25 wall balls (20/14)

15 burpees

rx+ with weight vest (20/14)

Fit AF

Metcon (Time)

strength-

4×10 med ball cleans

4×10 lateral raise w/db

metcon-

4 rounds

400 m run

20 sit ups

15 burpees