CrossFit FYR – CrossFit

Strength

Clean/front squat complex (5 sets building)

1 power clean

1 hang squat clean

1 front squat

Metcon

Metcon (Time)

5 rft

10 ground to oh (95/65)

10 burpees

row 20/15 cals

Fit AF

Metcon (Time)

A- 4 rounds

20 lunge in place

-10 with lateral raise

-10 with forward raise

20 jumping jacks

b-

5 rft

15 ball slams

10 burpees

run 200 m