CrossFit FYR – CrossFit

Strength

Back Squat (7@65% 6@70% 5@75% 5@80% 4@85%)

Metcon

Metcon (Time)

5 rft

15 wall balls (20/14)

10 pull ups

7 strict hspu

scaled- 9 kipping hspu, or 10 seated db press

time cap 22 mins

Fitness

Metcon (Time)

a-

10 100 m sprints

jog back each time

b- 4 rounds

15 wheel roll outs

12 db lateral raise

20 alt lunges (with or without db)