CrossFit FYR – CrossFit

Strength

Bent Over Row (6@70% 5@75 4@80 3@85 amap @90)

Metcon

Descending sprints (Time)

AFAP

Run 500 m

Rest 1:00

Run 400 m

Rest :50

Run 300 m

Rest :40

Run 200 m

Rest :30

Run 100 m
We will repeat this periodically

Metcon (AMRAP – Rounds and Reps)

Amrap 7 mins

3 ground to oh (185/125)

15 air squats