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
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