CrossFit FYR – CrossFit

Strength

Bent Over Row (7-5-3-3-5-7)

Starting at about 60% build and find a heavy 3.

Between sets do 10 stationary dips, 4 sets

Metcon

Metcon (Time)

4 rft

7 bear complex (135/95)

14 over the bar burpees

200 m run

Time cap 25 mins

Rx= under time cap

Rx+= (155/105)