CrossFit FYR – CrossFit

Strength

Press combo (5 sets, building to your heaviest set)

3 strict press

3 jerks

Metcon

Metcon (Time)

2 rounds for time

50 dubs

15 front squats (155/105)

15 box jumps

Row 500 m

50 dubs

15 ohs (135/95)

15 box jumps

Fit AF

Metcon (Time)

a- 5 sets 10-12 shoulder press

b- same as Crossfit sub ohs