CrossFit FYR – CrossFit

Strength

Bench Press (5×7 building)

Metcon

Metcon (Time)

21/15/9

Cals on bike

Hang power cleans (135/95)

Women cals- 17/12/6

Metcon (Time)

21/15/9

Cals on rower

DB hang power cleans (50/35)x2

Women cals- 17/12/6

Fit AF

Metcon (Time)

A- same as CrossFit

B- 28/21/18/15/12/9

Jumping lunges (l/r=1)

Shoulder to over head

Ab roll outs

Run 150 m after each round