CrossFit FYR – CrossFit

Lifting

Overhead Squat (5 sets of 3 reps building)

enter heaviest.

below parallel or it doesnt count

Metcon

Metcon (Time)

6 rounds for time

20 alt hang clean and jerk (50/35) (1 db)

200 m row

20 wall balls

Fitness

Metcon (Time)

A- 3 rounds

-10 v-ups

– 30 second plank hold

– 10 supermans

B-

5 rounds

20 alt clean and jerk (20/15)

200 m run

15 goblet squats