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