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
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