CrossFit FYR – CrossFit


Back Squat (5×5)

find a weight to do all 5 sets with

4×10 ghd back ext between sets


Metcon (Time)

4 Rounds For Time:

18/12 Calorie Row

15 Box Jump Overs (24″/20″)

12 Toes to Bar

9 Dumbbell Front Squats (50’s/35’s)

Fit AF

Metcon (Time)

a- back squats with weighted Superman’s instead of ghd

4×10 of both

b- 4 rounds

20 box step overs with db

20 sit ups with db

15 cal row

20 reverse step lunges