CrossFit FYR – CrossFit

Strength

Overhead Squat (5×7)

building for perfect reps

Metcon

Metcon (Time)

7 rounds for time

8 pull ups

20 air squats

8 devils press (35/20)

Fit AF

heavy then fast (Weight)

30 bodyweight (or scaled) back squats

1000 m row

you have time to go heavy on this. It is from the rack

Metcon (Time)

b- 7 rounds

10 bent row

15 squats

10 dumbbell press