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
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