CrossFit FYR – CrossFit

Strength

Overhead Squat (5@65% 3@75 1@80/85/90)

emom x9

min 1/2/3- 5 reps

min 4/5/6- 3 reps

min 7/8/9- 1 rep

Metcon

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here
women 25#, 20″ box, 14# wall ball

Fit AF

Metcon (Time)

a- 4×10 stiff legged dl + 10 banded good mornings

b-

4 rounds

50 mt climbs

30 box step overs

20 wall balls

10 push ups