CrossFit FYR – CrossFit
Strength
Bench Press (7-5-3-1-1-3-5-7)
Start at 65%
Metcon
Metcon (Time)
4 rounds
50 ft oh walking lunge (50/35)
20 weighted step ups (50/35)
15 hspu
10 dB strict press (50/35)
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
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