CrossFit FYR – CrossFit

Strength

Bench Press (7-6-5-4 amap @85%)

same percentages as monday- 65-70-75-80

incorporate 3 sets max ring dips in the sets

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 18

15 chest to bar pull ups

15 ground to oh (115/75)

12 c2b pull ups

12 GTO (135/95)

9 c2b pull ups

9 ground to oh (155/105)

for the remainder of the time

6 c2b pull ups

6 ground to oh (185/125)