CrossFit FYR – CrossFit

Strength

Bench Press (5×5 building)

4×12 bicep curls between sets

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
14 lb ball, 20 in box and 55 lb barbell for ladies