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