CrossFit FYR – CrossFit
Strength
Bent Over Row (5×5 @ 80%)
Build up to your 80% and do all sets at 80
Metcon
Metcon (Time)
27-21-15-9
Wall ball shots
Burpees to 6″ target
12 min time cap
5 min rest after last person is done
Metcon (Time)
3 rounds for time
14 hspu
7 deadlifts (275/185)
Time cap 8 mins
Scale the weight to fit in the time frame
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