CrossFit FYR – CrossFit

Please don’t forget! We have the 31 heroes wod this Saturday. Bring a bag of dog food as your “sandbag” to be donated to Dante’s hope animal rescue organization. Bring your friends all are welcome


Bench Press (5 sets of 6 building)


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 18 minutes of:

14 pistols (l=1 r=2)

14 single-arm dumbbell push jerks

Sprint 150 m

Use a single, heavy dumbbell and alternate arms each rep.

rx= 50/35