CrossFit FYR – CrossFit
Strength
Paused bent row (2×7 @50% 2×5 @65% 2×3 @80%)
Hold the movement for 3 full seconds
Metcon
Metcon (Time)
3 rounds
100 ft oh walking lunge (1×50/35)
400 m run
20 push ups
Hold the movement for 3 full seconds
3 rounds
100 ft oh walking lunge (1×50/35)
400 m run
20 push ups
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