CrossFit FYR – CrossFit

Strength

Bench Press (4×7 reps super set with max reps pull ups )

Also record the max amount of STRICT pull ups from 1 set

Bench should be about 70%

Strict pull ups

Metcon

Metcon (Time)

10 thrusters

25 pull ups

8 thrusters

20 pull ups

6 thrusters

15 pull ups

4 thrusters

10 pull ups

2 thrusters

5 pull ups

Rx- 115/75

Intermediate- 95/65

scaled- 75/55