CrossFit FYR – CrossFit

Strength

Metcon (3 Rounds for weight)

Tabata strict press

Rest one min

Tabata Bent over row

Rest one minute

Tabata back squat

Roughly 80% of your max for each

From the rack. DO NOT SLAM THE BARS ONTO THE J-HOOKS

You will do 3 reps during 8 tabatas of each exercise, one at a time. That’s 4 minutes for each station. You will have one minute to change your weights for the next movement.

PICK A WEIGHT THAT YOU CAN DO ALL 8 TABATAS. If you have to go down in weight for a specific movement, you must enter the lower weight. You can use different weights for the different movements however.
Ex-

3 reps during the 20 seconds, 10 seconds to rest, for 8 rounds. Rest one minute then go to the next movement.

Metcon

Metcon (Time)

3 rounds

6 power snatch (135/95)

9 ohs

12 box overs (30/24)

Directly into

3 rounds

6 power snatch (115/75)

9 ohs

12 box overs (24/20)

Time cap 20 mins