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 (3 Rounds for reps)

A- 7×7 dead lift

B- same format as xfit

1- run

12 thrusters

12 weighted sit ups

2- run

9 thrusters

12 weighted v-ups

3- run

6 thrusters

12 Russian twists l/r -=1