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
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
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