CrossFit FYR – CrossFit

Strength component is optional, if you have the time after the metcon

Metcon

Metcon (Time)

3 rounds

50 air squats

40 sit ups

30 push ups

20 burpees

Wear a weight vest for rx+ (20/14)

Strength

Paused bent row (5×7 building )

Hold the movement for 3 full seconds
Work in 4 sets of 10 dips. Ring, stationery or box

Fit AF

Metcon (Time)

Same as crossfit, no vest