CrossFit FYR – CrossFit

Strength and metcon can be flipped if not enough rowers

Grit squats (Use 70% front squat max)

3 Supersets:

10-8-6 Back Squats

5-5-5 Front Squats

Rest 2:00 between sets.

Fit AF

Metcon (Time)

A-

10 lateral raises

20 shoulder taps

B-

Same as crossfit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

10 box jumps (24/20)

15/12 Calorie Row

10 Wallballs (20/14)

10 box jumps

15/12 Calorie Row

20 Wallballs (20/14)

10 box jumps

15/12 Calorie Row

30 Wallballs (20/14)



[Add 10 Wallballs Per Round]