CrossFit FYR – CrossFit
Strength
Pendlay Row (8@60% 7@65% 6@70% 5@75% 4@80% amap@85%)
Metcon
Metcon (Time)
4 rounds for time
400 m run
4 ring muscle ups
14 shoulder to oh (115/75)
Rx+= 135/95
Sub 5 pull ups/5 dips for the muscle up portion. Ring or bar
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