CrossFit FYR – CrossFit

Metcon (Time)

50 shoulder to OH(155/105)

150 m sprint each time you drop the bar

From the ground of course 💁🏻‍♀️

155/105= rx

135/95- intermediate

115/75 scaled

OR 65-70% of your personal 1rm

Metcon (AMRAP – Rounds and Reps)

Amrap 15 mins

12 burpees

6 squat cleans (135/95)

12/8 cals on bike

Rx+= 155/105

Fit AF

Metcon (AMRAP – Rounds and Reps)

A- 4 rounds

12 db press

12 db stationary lunge

Run 150 m

B-

15 min amrap

16 box overs

100 singles

20 sit ups