CrossFit FYR – CrossFit
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Strength
Back Squat (2 rep every 90 seconds @ 80-85%)
5 sets
Metcon
Metcon (Time)
2 rounds
25/20 cal assault bike
20 pull ups
Rest 2 mins
2 rounds
20/15 cal assault bike
15 chest to bar pull ups
Rest 2 mins
2 rounds
15/10 cal assault bike
10 bar muscle ups (Or burpee pull ups)
Can sub row if not enough bikes available. Row cals are- 35/30; 27/22; 20/18
Or run if not raining – 600/400/200
Time includes the rest
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