CrossFit FYR – CrossFit

Strength

Bent Over Row (10-8-8-6-6)

workn in 4 sets of tricep ext. keep back flat and stay bent.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

wall balls

hr push ups

sit ups

then back up the ladder

1-2-3-4-5-6-7-8-9-10