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