CrossFit FYR – CrossFit
Strength
Paused Front Squat (5@60 5@70 4@80 3@85 2@90)
at least a 2 second pause at the bottom. really focus on staying in that bottom position. 60-90 seconds rest
Metcon
Metcon (AMRAP – Rounds and Reps)
15 mins amrap
10 hspu
15 burpees
5 hang power cleans (155/105)
choose a weight that you can cycle all 5 cleans
Fit AF
Metcon (AMRAP – Rounds and Reps)
a- 10 paused goblet squats
b- 15 min amrap
10 push ups
15 med ball or db ground to oh
40- mountain climbers
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