CrossFit FYR – CrossFit

Strength

Overhead Squat (8-7-6-5-4-3)

last set around 90%

Metcon

Metcon (2 Rounds for time)

27-21-15

cals on row

burpees over the rower

rest 3 mins

15-12-9

front squat (185/125)

Chest to bar pull ups

10 min cap for each

Fit AF

Metcon (Time)

a- 4 rounds

50 ft oh walking lunge + 25 sit ups

b- same as crossfit sub goblet squats for front squats