CrossFit FYR – CrossFit

Home wod

Metcon (3 Rounds for reps)

Amrap 5 mins

Sprint 100 m

20 leg raises

21 db squats

Rest 5 mins

Amrap 5 mins

Sprint 100 m

20 leg raises

15 dB squats

Rest 5 mins

Amrap 5 mins

Sprint 100 m

20 leg raises

9 dB squats

Metcon

Metcon (3 Rounds for reps)

3 x AMRAP 5’s

Part #1 – AMRAP 5:

21/15 Calorie Bike Erg

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

Part #2 – AMRAP 5:

21/15 Calorie Bike Erg

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

Part #3 – AMRAP 5:

21/15 Calorie Bike Erg

15 Toes to Bar

9 Front Squats (185/135)

Strength

Strict press (4×8 building)

45 sec hollow hold between sets