CrossFit FYR – CrossFit

Strength

Body armor (Sets of 8 for bench and row)

3x tempo bench

3x tempo bent row

3x max L-sit ring hold
Find a weight that 8 is hard

Metcon

Viper (Time)

60/42 cal row

50 box overs (24/20)

40 toes to bar

30 power snatch (115/75)
We will retest this wod later so make sure to enter your score

Core

Metcon (No Measure)

Not for time

30 GHD hip ext 30 second hold

20 hip ext – 20 second hold

10 hip ext- 10 second hold

30 GHD sit-ups 30 sec hold

20 sit ups 20 sec hold

10 sit ups 10 sec hold