CrossFit FYR – CrossFit

Strength

Paused bent row (8@ 65%
7@ 65%
6@ 70%
5@ 75%
4@ 80%)

Hold the movement for 3 full seconds
Add in 4 sets of 10-12 any triceps

Metcon

Metcon (AMRAP – Rounds and Reps)

18 mins

10 cleans (135/95)

10 burpees

row 20/15 cals

Fit AF

Metcon (AMRAP – Rounds and Reps)

A- 4 rounds

20 lunge in place

-10 with lateral raise

-10 with forward raise

20 jumping jacks

b-

18 min amrap

15 ball slams

10 burpees

run 200 m