CrossFit FYR – CrossFit

Strength

Deadlift (7×7)

Metcon

Metcon (3 Rounds for reps)

Amrap 5

Buy in 200 m run

12 thrusters (95/65)

12 toes to bar

3 min rest

Amrap 5

Buy in 200 m run

9 thrusters (115/75)

9 chest to bar pull ups

Rest 3 mins

Amrap 5

Buy in 200 m run

6 thrusters (135/95)

6 bar muscle ups

Record reps for each round

Fit AF

Metcon (AMRAP – Rounds and Reps)

20 min amrap

200 m run

10 thrusters

30 russian twists

100 singles