CrossFit FYR – CrossFit

Strength

Back Squat (2×5 2×4 1×3 1×2)

Metcon

Metcon (Time)

For Time:

500 Meter Bike, 21 Deadlifts (225/155)

500 Meter Bike, 42 Hand Release Push-ups

500 Meter Bike, 15 Deadlifts (225/155)

500 Meter Bike, 30 Hand Release Push-ups

500 Meter Bike, 9 Deadlifts (225/155)

500 meter bike, 18 Hand Release Push-ups

*sub 300 m row or ski for inclement weather and equipment

1 %

Metcon (No Measure)

Skill Accessory

10 Rounds For Quality:

8/6 Calorie Ski Erg

8 Alternating Pistols

2 Legless Rope Climbs

1-2 Minute Rest Between Rounds