CrossFit FYR – CrossFit

Strength

Bench Press (5×7 building)

Work in 4 sets amap strict pull ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 18 mins

Row 200 m

10 front squats (135/95)

12 toes to bar

150 m waiter plate carry (25/15)

Fit AF

Metcon (AMRAP – Rounds and Reps)

Same as crossfit, use db for bench

Amrap 18 mins

10 cals on bike

15 goblet squats

15 sit ups (weighted)

150 plate carry