CrossFit FYR – CrossFit

Home wod

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT VERSION

AMRAP 20:

4 Strict Pull-ups

8 Burpees

12 Single Dumbbell Step Back Lunges

NO EQUIPMENT VERSION

AMRAP 20:

8 Odd-Object Rows or db rows

8 Burpees

12 Odd-Object Step-Back Lunges

Metcon

Support Your Local Box Workout 2 (Time)

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes

Strength

Bent Over Row (5×5 building)