CrossFit FYR – CrossFit

Strength

Overhead Squat (8-7-6-5-4-3)

Start with ~60% and build

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min amrap

10 power snatch

50 dubs

Round 1- 95/65

2- 115/75

3- 135/95

4- 155/105

5- 185/125

6- 205/135

Fit AF

Metcon (Time)

A-

4 sets 100 ft side lunges with kb

B-

5 rounds

25 sit ups

10 thrusters each arm

40 russian twists