CrossFit FYR – CrossFit

Strength

tempo front squats

On the 2:00 x 5 Sets:

3 Tempo Front Squats

* 3 Seconds Down + 3 Seconds Hold

* Start at 60% and Build to Moderate Set

Metcon

Metcon (Time)

“ACID REFLUX”

5 Rounds For Time:

15 Chest to Bar Pull-ups

20/15 cal row

9 Thrusters (115/75#)

Fit AF

Metcon (Time)

a-

4×20 front rack lunge in place w/db

b-

5 rounds

20 lateral ski hops

run 150 m

10 db thrusters