CrossFit FYR – CrossFit

Lifting

Clean + FS (5 sets building)

1 power clean

2 FS

or 1 squat clean + 1 front squat

Metcon

Metcon (Time)

5 rounds

12 single db box step ups (50/35)

8 burpee box JUMPS (24/20)

400 M Run

Fit AF

Metcon (No Measure)

a-

16 lunge back, lateral raise

10 press

b- same as Crossfit