CrossFit FYR – CrossFit

Warm-up

Warm-up (No Measure)

20 passthroughs getting more narrow as you go

10 ohs with pvc

10 each in squat position

oh duckwalk

oh bunny hop

100 singles

10 slow mo ring rows

10 air squats

Strength

Overhead Squat (5×5 building )

4×15 ghd sit ups or weighted sit ups worked in between sets

Metcon

Metcon (Time)

3 rounds for time

21 thrusters

21 ctb pull ups

50 dubs

rx- 115/75

int- 95/65

scaled- 85/55

cap- 22 mins