CrossFit FYR – CrossFit
Strength
Bent Over Row (5×5 @75-80%)
all 5 sets at same weight
12×4 tricep ext worked in
Metcon
Metcon (Time)
5 rft
10 DL
run 400 m
rx= 275/185
int- 225/145
scaled 135/95
rx+= 315/205
time cap 20 mins
Core
Metcon (No Measure)
2-3 rounds
150 m oh walk with kb in each hand
15 hanging straight leg lifts (weighted)
15 banded crunch
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