CrossFit FYR – CrossFit

Strength

Back Squat (10-8-6-4-3-2)

Metcon

Metcon (Time)

5 rounds for time

400 m run

20 pull ups

30 push ups

40 squats

Rx+= weight vest 20/14

Fit AF

Metcon (Time)

Same as crossfit with modified pull-ups or bent rows