CrossFit FYR – CrossFit

Dirty D (Time)

5 rounds for time

2 rope ascents

7 thrusters (115/75)

11 pull ups

400 m run

cash out- 100 sit ups

Strength

Strict press (5×8 find a weight to do all 5 sets)

Fit AF

Metcon (Time)

5 rounds

15 band lat pull downs

400 m run

20 side lunges

15 thrusters

cash out 100 sit ups