CrossFit FYR – CrossFit

Strength

Front Squat (Every :30 for 15 rounds 2 reps)

Rounds 1-5= 70%

Rounds 6-10= 80%

Rounds 11-15 = 85%

Metcon

Metcon (Time)

4 rounds for time

400 m run

8 dead lifts (225/145)

12 pull ups

Fit AF

Metcon (Time)

A-

4×10 goblet squats

4×10 forward plate raise

B-

4 rounds

400 m run

10 deadlifts

12 ring rows