CrossFit FYR – CrossFit
Strength
Bench Press (10-8-6-5-4-3 )
Starting at 50% and working up
Do a set of single arm rows both arms between sets of bench press
Metcon
Metcon (Time)
5-4-3-2-1
Rope climbs
400 m run after each set
Cash out- 100 sit ups
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