CrossFit FYR – CrossFit

Gym will be closed Thursday in observance of Independence Day. Go be free. Murica

Strength

Metcon (4 Rounds for weight)

Emom x 10

Min 1, 3, 5- bent row x 7@ (60% 1rm)

Min 2,4, 6- bench x 7 @ (60%)

Min 7,9 – bent row x 5 @ 70%

Min 8, 10- bench x5 @ 70%
Score 1st row as 1 and 1st bench as 2. Score 2nd row weight as 3 and 2nd bench weight as 4

Metcon

Metcon (Time)

1600 m run

10 rounds

3 dB hang cleans each hand

6 push ups

9 air squats

DB cleans 50/35

Rx+= wear a vest (20/14)