CrossFit FYR – CrossFit
Strength
Bent Over Row (5×10 build or keep same)
Add 4×10 biceps or hammer curls
Metcon
Metcon (Time)
4 rounds for time
12 thusters (see bottom for weight)
15 weighted sit ups (35/20)
50 dubs
Round 1- 95/65 2- 105/75 3-115/85 4-135/95
Time cap 20 mins
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