CrossFit FYR – CrossFit
Lifting
Clean (find 1rm)
Metcon
Metcon (Time)
5 rft (rounds for time grant)
400 m run
3 rounds of cindy
cindy-
5 pull ups
10 push ups
15 squats
22 min time cap
rx+= weight vest )20/14)
Fit AF
Metcon (Time)
strength-
10 lateral raise
12 banded good mornings
metcon- same as crossfit sub pull ups
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