CrossFit FYR – CrossFit

Lifting

Overhead Squat (7@65% 6@70 5@75 4@80 amap@85)

These are to be done with proper form and depth. If you can’t go below parallel, practice them with a pvc/or training bar

Metcon

Metcon (AMRAP – Rounds and Reps)

22 min amrap

12 alt front rack barbell lunges (95/65)

24 sit ups

150 m sprint

24 kbs (50/35)

Fit AF

Metcon (Time)

4 rounds

400 m run

20 db snatch

50 double unders (100 singles)

12 front rack lunges (95/65)