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