CrossFit FYR – CrossFit


jog 150 m

pass thru/good morning

together-3 rounds

5 empty bar press

5 kip swings

3 each leg box steps


Bent Over Row (5×8)

work in 4 sets of triceps ext


Metcon (Time)

7 rounds for time

7 toes to bar

7 push press (95/65)

7 box jumps (24/20)

200 m run

time cap 28

this workout is to be done fast with minimal resting. choose a weight that will allow you to do 4 min rounds or less. sub toes to bar with 10 sit ups